ORWELL FITNESS WOD PROGRAMME 20-09-2021

Monday 20th September 

WARM-UP

AMRAP x 6 MINUTES

30 Single Unders

6 Bootstrappers

6 Push Ups

3 Deadlift + 3 Muscle Cleans

EXTENDED WARM-UP

“REVERSE TABATA”
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold / Top of Press Up Hold 

MOVT 2 – Bottom of Ring Dip Hold / Bottom of Press Up Hold 

*Alt. Movements for 8 Sets Total.

WORKOUT

AMRAP x 18 MINUTES

10-8-6-4-2

Power Cleans

10-8-6-4-2

Ring Dips/Box Dips 

30-30-30-30-30

Double Unders

**After completing the round of 2-2-30, go back to starting set of 10-10-30

 

Orwell Weightlifting 8:00pm 

Clean and Jerk 

2 x 2 @ 70-80%

6 x 1 @80-90%

Clean Pulls 

4 x 4 @ 90-100% (Pause in set up position)

Tuesday 21st September 

WARM-UP

3 SETS
100m Run

20 Mountain Climbers

5 BB Strict Press

:10 BB OH Hold

WORKOUT

4 ROUNDS FOR TIME
400m Run
24 Sit-Ups
12 Push Press 

POST WORKOUT SKILL

ON A 15:00 RUNNING CLOCK… Practice Handstand Walking Options*

Option 1 – HS Walk or Assisted Walk

Option 2 – Freestanding HS Hold or Wall Hold

Option 3 – Wall Walks 

Wednesday 22nd September 

WARM-UP

3 SETS

1:00 Machine 

10 Samson Lunges

8 Alt. Groiners

8 KB Deadlifts *

10/10 Single Leg Glute Bridge-Ups

* KB Deadlifts Switch to Russian KB Swings for Sets 3

SKILL

3 SETS FOR QUALITY
10 Alt. Tempo Pistol Squats (2020)* / 10 Tempo Lunges 

1:00 Machine (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

WORKOUT

ON A 4:00 RUNNING CLOCK x 4 SETS
25 Russian KB Swings

25/20 Cal Row/Ski/Bike 

Max Air Squats or Alt. Pistol Squats in time remaining…

-Rest :30 b/t Sets-

Orwell Weightlifting 7:00pm 

Snatch 

2 x 2 @70-80%

6 x 1 @ 80-90%

Back Squat 

5 x 2 @ 85-90%

Thursday 23rd September 

ORWELL FITNESS 3 YEAR ANNIVERSARY WOD

WORKOUT

3 Rounds

1095m Distance on machine 

23 Slam Balls 

9 Heavy Goblet Squats 

20 Burpees 

18 Box Jump Overs  

 

Friday 24th September 

WARM-UP

4 Sets (10:00 CAP)
7/7 Single Arm Kickstand RDL’s
6/6 Half Kneeling Single Arm Curl to Arnold Press
5/5 Single Leg Glute Bridges
:30 Quad Heel Taps

BENCHMARK WORKOUT “D.T”
5 ROUNDS FOR TIME

12 Deadlifts 

9 Hang Power Cleans

6 Shoulder to OH

FINISHER

2 SETS FOR QUALITY

1:00 Front Plank

:30/:30 Side Plank (L/R)

1:00 Quad Crawl

-Rest 1:00 b/t Sets-

Saturday 25th September 

WARM-UP

2:00 Bike (Ez-Moderate Pace) Immediately Into…
3 SETS FOR QUALITY
10/10 Banded Monster Walk Steps

10/10 Clam Shells

10 Tempo Hip Circle Air Squats (30X0)

WORKOUT

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
1. ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat

-Rest 5:00 b/t Part 1 & Part 2-

2. FOR TIME*
80 Front Squats

80/65 Cal Bike

*In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.

Orwell Weightlifting 10:30am 

Snatch EMOM x 8:00 

1 Rep at 75-85%

Clean Lift off + Clean and Jerk 

EMOM x 7:00 @ 75-85%

Sunday 26th September 

WARM-UP

ON A 7:00 RUNNING CLOCK… 400m Run

Immediately Into…
AMRAP in Time Remaining of

:10 Bar Hang
5 Scap Pull-Ups
:10 Bar Hang
10 Tuck-Ups
10 Push-Ups

SKILL

2 SETS FOR QUALITY*

3-5 Strict Knee Raise

3-5 Strict Toes to Bar

3-5 Kipping Knee Raise

3-5 Kipping Toes to Bar

*Athlete can jump down between movements.

-Rest as Needed b/t Sets-

WORKOUT

EMOM x 18 MINUTES
MIN 1 – :50 Max DB Renegade Rows*
MIN 2 – :50 Max Toes to Bar
MIN 3 – 100m Weighted Run**

*1-Rep of RR = Push-Up / Row L / Row R **Carry 1 DB for Weighted Run