ORWELL FITNESS WOD PROGRAMME 22-02-2021

Monday 22nd February

WARM-UP

3 ROUNDS
15 Star Jumps 
10 BB Sumo Good Morning
10 Box Step Overs
5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. Perform 5 reps on one arm, then 5 on the other arm.

STRENGTH

3 SETS FOR QUALITY
10/10 Single Leg DB RDL 

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

WORKOUT

AMRAP x 12 MINUTES
5 Deadlifts 100kg/70kg

10 Box Jump Overs (24/20)

15 Sit-Ups

ORWELL WEIGHTLIFTING SESSION 1

Straight arm Snatch pull + Muscle snatch + H Snatch balance 3 x2+2+2 Light 

Hang Snatch + Snatch 4 x 1+1 RPE 8 

Bent Over Rows 3 x 6 By Feel 

Dead Bug 3 x 16-20

Tuesday 23rd February

WARM-UP

1 ROUND
1:00 Bike (EZ to Mod Pace)

10 Alt. Cossack Squats

7 Wall Ball Push Press

7 Wall Ball Front Squat

Into…

1 ROUND
1:00 Bike (Mod-Hard Pace)

10 Alt. SL Quarter Squat*

5 BB Kang Squats

7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.

STRENGTH

ON A 20:00 RUNNING CLOCK… 5-5-3-3-3
Back Squat

*Build from Moderate to Heavy,

WORKOUT

4 ROUNDS FOR TIME
30 Wall Balls

30/25 Cal Bike

-Time cap 18 mins-

Wednesday 24th February

WARM-UP

2:00 Row Into…

2 ROUNDS
10 Glute Bridges

10 PVC Pass Thrus 10 OHS

Into…

3 ROUNDS (With an Empty Barbell)

5 Broad Jumps

5 Snatch Grip DL

5 Snatch Grip Strict Press (Behind the Neck)

5 Good Mornings

HERO WORKOUT
“RANDY”
FOR TIME
75 Power Snatches 35kg/25kg

-Time cap 10 mins- 

FINISHER

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-

ORWELL WEIGHTLIFTING SESSION 2 

Muscle Clean + Clean + Push press 3 x 2+2+2 Light 

Hang Clean + C&J 4 x 1+1 RPE 8 

Power Clean + Push Press 4 x 1+2 RPE 8 

ALT V Ups 3 x 20 

Thursday 25th February

WARM-UP

AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up 100m Run

SKILL

4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

WORKOUT

2 SETS*
AMRAP x 5 MINUTES

100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run
15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.

BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Burpee Pull-Ups

Friday 26th February

WARM-UP

2 SETS
10 Elbow Punches

10 Alt Groiners

20 Jumping Jacks

Into…

3 SETS
10 Empty BB Strict Press

16 Reverse Lunges

20 Single/Double Unders

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of:

1 Power Clean + 2 Split Jerks

WORKOUT

FOR TIME
12-9-6
Shoulder to Overhead 50kg/35kg

50-50-50 Double Unders

-Rest 2:00-

21-15-9
Shoulder to Overhead 35kg/25kg

50-50-50 Double Unders

-Time cap 15 mins- 

Saturday 27th February

WARM-UP

AMRAP x 5 MINUTES
10 Bootstrappers

10 Alt. Groiners

10 Narrow Stance Squats

10 Wide Stance Squats 5/5 SA Ring Rows

SKILL

EMOM x 10 MINUTES
MIN 1 – 5/5 Goblet Cossack Squats 

MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

WORKOUT

FOR TIME
40 DB Front Squats 22.5kg/15kg
4 Rope Climbs*
40 Alt. DB Step-Ups 
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

–Time cap 20 mins-

PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 20 MINUTES

40 DB Front Squats 22.5kg/15kg

4 Rope Climbs*

40 Alt. DB Step-Ups

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
**P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

ORWELL WEIGHTLIFTING SESSION 3 

1 Snatch EMOM 10 (RPE 8)

Clean + Front Squat + Split Jerk 4 x 1+1+1 (RPE 8) 

Snatch Pull 5 x 2 (RPE 8) 

Dead bugs 3 x 20 

Sunday 28th February 

WARM-UP

ON A 5:00 RUNNING CLOCK…

20 Alt. Standing Quad Stretch

10 Alt. Knee Hugs

5 Inch Worms w/o Push-Up

10 Push-Up to Pike

10 Slow Sumo Banded Good Mornings

20 Banded Face Pulls

Immediately into…

WORKOUT

AMRAP x 20 MINUTES

1500/1200m Row

30 Russian KB Swings 24kg/16kg

30 Tuck-Ups

FINISHER

ON A 5:00 RUNNING CLOCK… Max Plank*

*Any variety. Score is total time spent in plank.