ORWELL FITNESS WOD PROGRAMME 22-03-2021

Monday 22nd March

WARM-UP

4 ROUNDS (:15 each movement)

Star Jumps

Groiners

Up-Downs*

Air Squats**

*Rounds 3 & 4 perform Burpees **Rounds 3 & 4 perform Jumping Squats

STRENGTH

9-7-5
Front Squat*

*Set 1 – Moderate

Set 2 – Moderate-Heavy

Set 3 – Heavy

BENCHMARK WORKOUT “POINT BREAK”
FOR TIME
9-7-5-15-12-9

Front Squat 55kg/35kg

Bar Facing Burpee

ORWELL WEIGHTLIFTING SESSION 1

Clean + Front Squat + Split Jerk 4 x 2+2+2 (RPE 7)

Snatch + Snatch Balance + OHS 5 x 1+2+1 (RPE 7) 

Muscle Snatch 4 x 4 (RPE 6) 

Flutter Kicks 3 x MAX reps in 60 seconds (Rest 30 Sec btw Sets) 

Tuesday 23rd March

WARM-UP

AMRAP x 8 MINUTES
1:00 Bike
10 PVC Pass Throughs
5/5 SA DB Hang Snatch
10 OH Squat w/ PVC or Barbell

STRENGTH

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

1  Power Snatch + 2 Hang Power Snatch

WORKOUT

AMRAP x 5 MINUTES*
16 Alt. DB Snatch 22.5kg/15kg

16 Tuck-Ups

16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES

16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES

16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike

*Pick up where you left off in every consecutive AMRAP.

Wednesday 24th March

WARM-UP

2 SETS
:30 Row (EZ)
10 Bootstrappers
10 Alt Groiners
10 Alt Cossack Squats 20 Jumping Jacks

Into …

2 SETS
:30 Row (Mod→ Hard)
10 Tempo Air Squats (3111)
5 Inch Worm + Push-Up
20 Single Unders or Double Unders

PRE OR POST-WORKOUT

3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*
15 Supermans

*DB or Wall Ball resting on hips.

WORKOUT

2 SETS FOR TIME* 50/40 Cal Row

Immediately Into…

4 ROUNDS
10 Wall Balls

30 Double Unders

-Rest 3:00 b/t Sets-

ORWELL WEIGHTLIFTING SESSION 2

Muscle Snatch + High Hang Snatch + Snatch Balance 4 x 2+2+2 (RPE 7) 

High Hang Clean + Clean + Split Jerk  5 x 1+1+2 (RPE 7) 

Snatch Pull 3 x 5 (RPE 8) 

Russian Twists 3 x 30 

Thursday 25th March

WARM-UP

AMRAP x 5 MINUTES
8 Slam Ball Deadlifts

10 Alt Slam Ball Push-Ups*

12 Bent Over Slam Ball Rows

*Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand

STRENGTH

EMOM x 8 MINUTES
MIN 1 – 10 DB Floor Press 
MIN 2 – Max Controlled Sit-Ups*

*Feet weighted down with DB, hands behind the head. Control range of motion up and down.

 

WORKOUT

3 SETS FOR QUALITY
:30 Max Slam Balls 
4 Turkish Get-Up (L) 

8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers

4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)

-Rest 1:00 b/t Sets-

Friday 26th March

WARM-UP

TABATA BIKE (:20 on /:10 off) 8 Sets — Increasing Effort

Into…

10-8-6-4-2 (6:00 Cap) Empty Barbell RDLs Box Step-Overs Push-Ups

WORKOUT

5 ROUNDS FOR QUALITY
1:00 Cal Bike (Mod-Hard)

15 Up-Downs

5 “Library” Deadlift 

15 Box Jump (24/20) 1:00 Plank

Saturday 27th March

OPEN 21.3

ORWELL WEIGHTLIFTING SESSION 3

Snatch + Snatch Balance 4 x 2+2 (RPE 7)

CLEAN + JERK 8 X 2 (GO EVERY 90 SECONDS (RPE 7)

Clean Pull 3 x 5 (RPE 8)

Barbell Split Squats 3 x 10 Each leg (increase from last week)  

Sunday 28th March 

WARM-UP

AMRAP x 5 MINUTES
100m Run
5 Burpee Broad Jumps
10 Russian KB Swings
10 Tempo Goblet Squats (31X1)

BENCHMARK WORKOUT “WHISKEY TANGO FOXTROT”
FOR TIME*

Run 2 Miles
60 Back Squats (Bodyweight)

60 KB Swing 24kg 16kg

60 Hand Release Push-ups

* break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-