ORWELL FITNESS WOD PROGRAMME 22-11-2021

Monday 22nd November 

WARM-UP

3 SETS (8:00 CAP… Get as far as you can)

200m Run

10 Up-Downs

8 Deadbugs

8 Push-Up to Pike

10 Barbell RDL

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep “Library” Deadlift*

*All lifts must be “library” quiet.

NCFIT BENCHMARK WORKOUT “DIANE”
FOR TIME

21-15-9

Deadlift

Handstand Push-up

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

ORWELL WEIGHTLIFTING SESSION 1

Slow clean + Hang clean + Split jerk 6×1+1+1 65-75%

Muscle snatch 4×4 RPE6-7

 

Tuesday 23rd November 

WARM-UP

AMRAP x 8 MINUTES*
:30 MAchine (ez)

5 Walkout

5-10 Scap Pull-Ups

10 Tuck-Ups

*At 4:00 switch to:

:45 (mod)

10 Groiners

5 Ring Rows

10 Sit-Ups

STRENGTH

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups 

15 Bench Dips

WORKOUT

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Machine 

MIN 3&4 – AMRAP5 C2B Pull-Ups 10 Sit-Ups 20 Mountain Climbers

MIN 5 – Rest

 

Wednesday 24th November 

WARM-UP

EMOM x 9 MINUTES
Min 1 – :50 Groiner + Twist
Min 2 – :50 Up-Down + Air Squat*
Min 3 – :20 DB Deadlift + :20 Slam Ball OH Press

WORKOUT

3 SETS
1:00 Burpees

1:00 DB Farmer Hold (AHAP)

1:00 Wall Sit

1:00 Plank

Immediately Into…
AMRAP x 5 MINUTES

10 Push-Ups

15 Slam Balls

20 Air Squats

-Rest 1:00 b/t Sets-

ORWELL WEIGHTLIFTING SESSION 2 

Snatch + Hang snatch + Hip snatch 7×1+1+1 65-75%

Back squat 4×5 65-75%

Thursday 25th November 

WARM-UP

EMOM x 8 MINUTES
MIN 1 – :45 Single Unders

MIN 2 – 10 Kip Swings + 10 Knee Raises

MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts

MIN 4 – :45 Up-Downs

PARTNER WORKOUT

IN TEAMS OF 2…

3 ROUNDS FOR TIME

30 Power Snatch 

40 Toes to Bar

50 Power Cleans

200 Double Unders

*Split work as needed. P1 works while P2 rests.

Friday 26th November 

WARM-UP

200m Run

2-3 ROUNDS

4 Wall Ball Lungster*

8 Wall Ball Push Press

6/6 SA Ring Rows

200m Run

*Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat

NCFIT BENCHMARK WORKOUT “OVERDRAFT”

4 ROUNDS FOR TIME

400m Run

20 Wall Balls 

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat 

Saturday 27th November 

WARM-UP

AMRAP x 4 MINUTES
:45 sec Machine (EZ-Mod Pace)
8 Box Step Ups
6/6 Push-Up Plank Shoulder Taps

into…
AMRAP x 4 MINUTES
:30 Machine (Mod- Fast Pace)

8 Box Jumps

10 Single DB Bent Over Row

WORKOUT

AMRAP x 14 MINUTES
7 Box Jumps 
14 No Push-Up Renegade Row*
21/18 Cal Row

FINISHER

3 SETS

25 Single DB Floor Press

1:00 Single DB Weighted Hollow Hold

-Rest 1:00 b/t Sets-

*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.

ORWELL WEIGHTLIFTING SESSION 3 

Halting clean + split jerk 5×2+2 RPE7

Halting snatch + snatch 5×2+2 RPE7

Sunday 28th November 

WARM-UP

200m Jog 

10 BW Kang Squats 

5 Push Up to pike 

5 Walkouts 

Immediately Into…
2 SETS – (W/ Empty Barbell)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang Power Clean Progression

STRENGTH

3 SETS – Go Every 1:30
1 Clean Deadlift
+
2 Hang Power Clean (:01 Pause @ the knee)

*Weight stays Moderate-Heavy across all Sets.

WORKOUT

FOR TIME*

3-6-9-12-15

Hang Power Clean 

Burpees Over Bar

*After each full set, perform a 100m Run.