ORWELL FITNESS WOD PROGRAMME 23-08-2021

Monday 23rd August 

WARM-UP
AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike
Into…
AMRAP x 3 MINUTES
6 Box Jump Overs
6 Kip Swings
6 DB Strict Press
STRENGTH

Week 9 of 9

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press

WORKOUT
EVERY 3:30 x 5 SETS
10 Pull-Ups* 
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs 
Rest in Time Remaining…

*Strict Optional For Both / C2B Optional
For Pull-Up
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Orwell Weightlifting 8:00pm

Hang snatch pull + Hang snatch + Snatch

6×1 65-75%

Muscle snatch

5×3 RPE 7

Tuesday 24th August 

WARM-UP
AMRAP x 8 MINUTES
4/4 DB Single Leg RDL
6/6 DB Single Arm Upright Rows*
8/8 Up Down + DB Sumo Deadlift
*At 4:00 mark Single Arm High Hang High Pulls.

STRENGTH

Week 9 of 9

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift

WORKOUT
4 ROUNDS FOR TIME*
10 Alt. DB “No Push-Up” Renegade Rows
16 DB “Sumo” Power Cleans
*Every 2:00 starting at 0:00, perform 5 DB
Up-Downs.

Wednesday 25th August

WARM-UP
EMOM x 10 MINUTES
MIN 1 – :45 Single Unders
MIN 2 – :45 Max Lunge + Lunge + Air Squat
MIN 3 – :45 Hollow Rocks
MIN 4 – :45 Groiners
MIN 5 – :45 Bootstrapper Squats

WORKOUT
2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge 
-Rest 2:00 b/t Sets-
*Pick up where you left off

FINISHER
“TABATA”
8 SETS (:20 on/:10 off)*
MOVT 1 – Weighted Deadbugs**
MOVT 2 – Superman Hold
*Alternating movements
**Hold DB at extension over chest and
alternate legs back and forth.

Orwell Weightlifting 7:00pm

3 Position Clean (Floor, Hang, Mid-thigh) + Split Jerk

6×1 65-75%

Back squat

5×4 65-75%

Thursday 26th August 

WARM-UP
AMRAP x 7 MINUTES
100m Run
7 Up-Downs
7 Slam Ball Deadlifts
7 Slam Ball Curl to Press
7 Kip Swings
SKILL
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Seated Grip Ring
Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups

WORKOUT
FOR TIME
400m Run
30 Slam Balls 
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups/Bar Muscle ups 
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up

Orwell Strongman/Strongwoman 7:00pm

Part A – With a partner 

Floor Press – 5 x 5 Ascending load each set 

Part B – With a partner 12:00 AMRAP 

12 Heavy DB Power Clean and Push Press (6 each)

12 Synchro Goblet Squat 

12 D-Ball Over Bar (6 each)

Friday 27th August 

WARM-UP
2 ROUNDS…
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)
2 ROUNDS…
30s Machine
10 Alternating Groiners
5 Bootstrappers

STRENGTH

Week 9 of 9

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat

WORKOUT
5 ROUNDS FOR TIME
12/10 Cal Bike / Row / Ski 
30 Wall Balls 

Saturday 28th August 

WARM-UP
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch

PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES
8 Shoulder to Overhead
8 Power Snatch
8 Shoulder to Overhead
*P1 completes 1 full round while P2 rows for
max meters.

Orwell Weightlifting 10:30am

3 Position snatch (Floor, Hang, Mid-thigh)

7×1 (Every 90 secs) 60-70%

Clean lift off + Halting clean + Clean & Jerk

6×1 (Every 2 mins) 60-70%

Sunday 29th August 

WARM-UP
3 SETS 
20 Star Jumps 
15 V-Ups or Tuck-Ups
10 Alt. Lunges
:30 Hollow Hold 

WORKOUT
4 SETS FOR QUALITY
“Unbroken” Double Unders*
1:00 Russian KB Swing 
1:00 Glute Bridge Hold**
1:00 Toes to Bar
1:00 Elbow Plank
*20 / 30 / 40 / 50 Double Unders increase
each set. 1st set = 20 / 4th set = 50.
**Weighted Optional
-Rest 1:00 b/t Sets-
FINISHER
FOR QUALITY
400m Plate Gun Walk 
*30 Mountain Climbers every break