ORWELL FITNESS WOD PROGRAMME 19-07-2021

Monday 19th July

WARM-UP

3 ROUNDS
:30 Machine*

6 Walkouts 

7/7 Single Leg DB RDL

8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB

STRENGTH

Deadlift (Week 4 of 9)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

WORKOUT

EMOM x 10 MINUTES
MIN 1 – 12/10 Cal Bike/Row/Ski
MIN 2 – 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts

Orwell Gymnastics 6:00pm

PART A

Beat Swing practice / T2B Progressions 

Into…

6 Rounds for Quality 

6-10 T2B (can be broken in 2-3 sets)

30 Hollow Flutter Kicks 

10 V-Up Pulses 

PART B

5 Sets 

10 False Grip Ring Rows 

15 Narrow Push Ups 

Rest 1:30 between sets 

Orwell Weightlifting 8:00pm 

Clean deadlift + Clean + hang clean + jerk

7 x 1+1+1+1  70-75%

Clean pulls (Pause in the set-up)

5 x 3 90%

Tuesday 20th July

WARM-UP

AMRAP x 6 MINUTES

4 Push-Up to Pike

8 Alt. Elbow to Instep

8 Single DB OH Press

8 DB Goblet Squat

STRENGTH

Strict Press (Week 4 of 9)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

WORKOUT

FOR TIME

21-15-9

Handstand Push-Up

Unbroken DB Front Squats*

-Rest 1:00-

12-9-6

Unbroken DB Front Squats*

Handstand Push-Up

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If performed unbroken, no Push-Ups performed.

Option 1: Pike Push-Up HSPU

Option 2: Strict DB Press

Wednesday 21st July

WARM-UP

AMRAP x 6 MINUTES

30 Single Unders *

5 Walkouts 

5 Deadlifts + 10 Elbow Punches 

8 Scap Pull-Ups

*At halfway switch to Double Unders 

STRENGTH

Go every 1:30 x 6 Sets 

Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

WORKOUT

AMRAP x 18 MINUTES
36 Double Unders

6 Hang Power Clean*

9 Pull-Ups

*Increase the weight every 3 rounds 

Orwell Weightlifting 7:00pm 

Halting snatch + Hang snatch + Snatch

8 x 1+1+1 70-75%

Front squat

5 x 4 70%

Thursday 22nd July

WARM-UP

AMRAP x 5 MINUTES
:30 Machine @ Moderate Pace

5/5 DB Strict Press*

5/5 DB Hang Power Clean

5 Scap Push-Ups

5 Knee Push-Ups**

*Halfway switch DB Push Press

**Halfway switch to Push-Ups

SKILL

3 SETS* 
5 Split Jerks**

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the “”split position”” before correcting feet. Work on pressing body fast under the bar to solid lockout.

WORKOUT

3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups

100m KB Farmer Carry (AHAP)

30 Sit-Ups

750/600m Machine

-Rest 1:30 b/t Sets- 

Strongman/Woman 

Part A 

IGYG Sled Push + Sled Drag 

Part B 

IGYG D-Ball toss over the bar 

Part C 

IGYG 10 DB Bench Press + 10 Barbell Bicep Curls 

Friday 23rd July

WARM-UP

ON A 10:00 RUNNING CLOCK…

400m Run

20 Alt. Groiners

15 Bootstrappers

10 Alt. Cossack Squats w/ :02 Pause in the bottom

5 Slow Air Squats

10 One and a Quarter Air Squats

15 Squat Jumps

20 Alt. Groiners

STRENGTH

Back Squat (Week 4 of 9)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

WORKOUT

FOR TIME

60 Back Squats*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor.

**Suggested rep scheme of 5 Sets of 12 or 20-15-10-8-7

Saturday 24th July

WARM-UP

2 ROUNDS
30 Mountain Climbers

10 Scap Push-Ups

10 Alt. DB Deadlifts

Into…
2 ROUNDS

5/5 SA DB Russian Swings

10 Alt. DB Hang Snatches

5 Burpees

SKILL

ON A 12:00 RUNNING CLOCK… Practice Bar MU 

*Bar MU Options…

Kip Swing 

Seated Pull Up 

Low Bar MU 

Jumping Bar MU 

WORKOUT

ON A 16:00 RUNNING CLOCK…

8 ROUNDS

3 Bar Muscle Ups 

3 DB Devil’s Press 

Immediately into…
AMRAP in Remaining Time

5 DB “No Push-Up” Renegade Rows

10 Up-Downs

Orwell Weightlifting 10:30am 

Power snatch + Snatch

10 x 1 EMOM 70-75%

Power Clean + Clean + Jerk

10 x 1 EMOM 70-75%

Sunday 25th July 

WARM-UP

3 SETS
1:00 Machine 

10 KB Deadlifts 

10 Step Ups 

10 Air Squats 

PARTNER WORKOUT 
IN TEAMS OF 2…

AMRAP x 25 MINUTES
25 Russian Swings

50 Lunges

25 Box Jump Overs 

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete 50/40 Cal between them, alternating as needed 

POST-WORKOUT FINISHER

FOR QUALITY
50 Bicycle Crunches

1:00 Tuck Hold

50 Bicycle Crunches

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