ORWELL FITNESS WOD PROGRAMME 19-04-2021

Monday 19th April

WARM-UP

EMOM x 7 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Lunge + Lunge + Good Morning
MIN 3 – :40 Single + Single + High Jump
MIN 4 – :40 Kang Squats
MIN 5 – :40 Penguin Taps or Single + Single + Double Under
MIN 6 – :40 Air Squats
MIN 7 – :40 Single + Double Under or Double Unders

STRENGTH

Back Squat*

1×5 @ 55%

1×5 @ 65%

3×5 @ 75%

WORKOUT

FOR TIME
60 Double Unders

30 Back Squats 

60 Double Unders

-Rest 1:00-

50 Double Unders

20 Back Squats 

50 Double Unders

-Rest 1:00-

40 Double Unders

10 Back Squats 

40 Double Unders

ORWELL GYMNASTICS 6:00PM

A. Pull & Push strength – complete 4 rounds of the following at your own pace:

A1. Scapular ring rows (5-5-5-5)

A2. Ring rows (10-8-5-3 reps)

A3. Negative bench dips (3-8 seconds down) (3-5-8-10 reps)

B. Pull & Push strength – complete 4 rounds of the following at your own pace:

B1. Chin-up hold (10-15-20-25 seconds)

B2. Back-support lifts (10-8-5-3 reps )

B3. Seated DB overhead strict press ups (10-8-5-3 reps)

E. Finisher: 9 min EMOM of isometric holds. Complete 3 rounds of the following:

(30 seconds on: 30 seconds off)

E1. Planche Lean hold variation

E2. Hollow hold (tuck or straight legs)

E3. Tuck-sit or L-sit hold

ORWELL WEIGHTLIFTING 8:00PM

Muscle Snatch + OHS + Snatch Balance 2 x2+2+2

Power Snatch + Snatch 8 x 2+1 (RPE 8) 

Halting Snatch Pull 4 x 4 (REP 7) 

Tuesday 20th April

WARM-UP

3 Rounds 

:30 Machine Easy Pace

7 Walkout + Shoulder Tap *

7/7 DB Deadlift

7 Tuck Ups

7 Up Downs 

*Inchworm + Tap (R) + Tap (L) = 1 rep

STRENGTH

EMOM x 12 MINUTES*
MIN 1 – :40 Weighted Deadbugs 

MIN 2 – :40 Slow Deficit Push-Ups

MIN 3 – :40 Cal Bike/Ski/Row Easy Pace

WORKOUT

FOR TIME
21-15-9*
Cal Bike/Ski/Row
Toes to Bar
Deficit Burpee

*Complete 20 DB Renegade Row (no push up) after each full Round.

Wednesday 21st April

WARM-UP

3 Rounds 
100m Run @ Mod pace

10 Barbell Deadlifts

10 Barbell Hang Muscle Cleans

5-10 Barbell Strict Press

10 Bootstrappers

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Power Clean and Jerk 

WORKOUT

“BENCHMARK WORKOUT “AVA”
AMRAP x 20:53 MINUTES
400m Run

21 Ground to Overhead 

ORWELL WEIGHTLIFTING 7:00PM

Muscle Clean + Front Squat + Push Press 2x 2+2+2

Power Clean + Clean + Split Jerk 7 x 2+1+1 (RPE 7) 

Front Squat 4 x 5 (RPE 7) 

Thursday 22nd April

WARM-UP

AMRAP x 6 MINUTES

12 Step Ups 
10 Alt Reverse Lunges 
:20 Hollow Body Hold
:20 Superman Hold

STRENGTH

3 SETS
:30 Pronated or Supinated Active Hang

-:30 Rest-

:30 Pike Hold on Box or Plank Hold 

-:30 Rest-

:30 OH Plate Hold 

WORKOUT

EMOM x 16 MINUTES
MIN 1 – :45 KB Goblet Reverse Lunges 
MIN 2 – :45 Single DB Hollow Body Flutter Kicks 
MIN 3 – :45 Single DB Front Rack Step-Ups
MIN 4 – :45 Mixed Grip Hold**

*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.

Friday 23rd April

WARM-UP

EMOM x 8 MINUTES
MIN 1 – :45 Staggered Stance Good Mornings
MIN 2 – :45 Lateral Hops Over the Bar
MIN 3 – :45 Barbell BOR
MIN 4 – :45 Air Squats

STRENGTH

Deadlift

1×5 @ 55%

1×5 @ 65%

3×5 @ 75%

WORKOUT

AMRAP x 12 MINUTES*

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Up-Down Over Bar

*All 3 barbell movements must be completed unbroken. If bar drops during complex complete 10 Burpees.

Saturday 24th April

WARM-UP

2 ROUNDS
5/5 Thread the needle

:30 Machine

5 Empty Barbell Strict Press

:30 Alt. Deadbugs

STRENGTH

Push Press*

1×5 @ 55%

1×5 @ 65%

3×5 @ 75%

PARTNER WORKOUT 

IN TEAMS OF 2… AMRAP x 10 MINUTES

8 Ring Rows or Pull Ups
8 Strict Press 

-Rest 1:00-

AMRAP x 10 MINUTES
8 Up downs over the bar
8 Push Press

*P1 will complete Max Cal Machine.

P2 will complete 2 Rounds of Ring Rows/ Pull-Ups + Strict Press/Push Press. Once done partners will switch.

ORWELL WEIGHTLIFTING 09:30AM 

Snatch Lift off (AK) + Halting Snatch + Snatch 5 x 1+1+1 (RPE 7) 

Clean & Jerk EMOM 10 x 1 (RPE 7-8) 

Sunday 25th April 

WARM-UP

3 ROUNDS
:45 Machine
8/8 Lateral Box Step-Ups
8 Scap Push-Ups
8/8 Bodyweight Split Squats 24 Hollow Flutter Kicks

STRENGTH

3 SETS FOR QUALITY
7/7 DB Suitcase Split Squats*
7/7 Half Kneeling DB Around the Worlds
20/20 Single Arm DB Hollow Body Flutter Kicks

WORKOUT

ON A 10:00 RUNNING CLOCK…

50/40 Cal Row

40 Wallballs

30 Box Jumps

20 Hand Release Push-Ups

-Rest Remaining Time-

-At 10:00 Immediately Into-

4 ROUNDS FOR TIME

12/10 Cal Row

10 Wall Ball Squats 

8 Box Jumps

6 Hand Release Push-Ups

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