ORWELL FITNESS WOD PROGRAMME 20-12-2021

Monday 20th December 

WARM-UP

AMRAP x 7 MINUTES

100m Run

12 Deadbugs

12 Bird Dogs

35 Single Unders

At the 3:30 Mark Switch too

100m Run

10 Alt. V-Ups

12 Ankle Roll Outs

30 Double Unders

NCFIT BENCHMARK WORKOUT “RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round 

POST WORKOUT STRENGTH

3-4 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Heavy)
15 Slow DB Glute Bridge-Up

Orwell Gymnastics 

PART A: Kip Swing Practice 

PART B Kipping Pull up or Butterly Pull up Practice 

PART C Core Strength Circuit

Orwell Weightlifting Session 1

Clean + Split jerk

6×1+1 start at 60-70% then build to max

Muscle snatch 5×2 Build to a heavy double

 

Tuesday 21st December 

WARM-UP

3 SETS (7:00 CAP)
8 Behind the Neck Press

:20 Overhead Hold

6 Up-Down Step-Ups

:20 Tall Plank

8 Tuck-Ups

STRENGTH

EVERY 1:30 x 6 SETS

Build to a Heavy Complex…

1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*Start Moderate & Build to Heavy.

WORKOUT

AMRAP x 15 MINUTES
1 Power Snatch (AHAP)*

2 Burpee Box Jumps

4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Wednesday 22nd December 

WARM-UP

3 ROUNDS
:30 Row*

10 Jumping Groiners

10 Supermans

7 Goblet Kang Squat**

*Increase pace each Round (EZ  Mod  Hard)
**Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats

STRENGTH

6-6-6-6

Tempo Back Squat (2121) @ Heavy

WORKOUT

FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats 

*Alt. Calories: 7-12-15-21-15-12-7

Orwell Weightlifting Session 2

Snatch + Hang snatch

6×1+1 start at 60-70% then build to max

Back squat 6×1 start at 70% then build to max

Thursday 23rd December 

WARM-UP

EMOM x 9 MINUTES
Min 1 – :40 Cardio of Choice

Min 2 – :30 SeeSaw Bent Over Row

Min 3 – :20 Banded Pull Aparts + :20 Shoulder Taps

WORKOUT

EMOM x 20 MINUTES
MIN 1 – :50 Plank*
MIN 2 – :50 Cardio of Choice 
MIN 3 – :50 Max DB No Push-Up Renegade Row
MIN 4 – :50 Cardio of Choice 
MIN 5 – :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)

Round 2: Side Plank (R)

Round 3: Side Plank (L)

Round 4: Reverse Plank

COOL DOWN

1:00 Forward Fold

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (R)

1:00 Frog Stretch

1:00 Saddle Pose

Orwell Weightlifting Session 3

Halting clean + split jerk

5×1+1 start at 65-70% then build to max

Halting snatch + snatch

5×1+1 start at 65-70% then build to max

Friday 24th December 

WARM-UP

AMRAP x 5 MINUTES

10/8 Cal Bike

10 Step Ups

10 Scap Pull Ups

5 DB Up Downs

Into…
AMRAP x 5 MINUTES

8/6 Cal Bike

10 Step Overs

10 Kip Swings

5 Double DB Snatches

PARTNER WORKOUT

FOR TIME

150 Pull-Ups

100 DB Box Step Overs

50 DB Devil’s Press

*Partner 1 works on the reps, while Partner 2 accumulates Calories. Split work and partition the reps as needed. 

Saturday 25th CLOSED 

Sunday 26th CLOSED