ORWELL FITNESS WOD PROGRAMME 24-05-2021

Monday 24th May

WARM-UP

EMOM x 8 MINUTES
MIN 1 – :45 Machine (increase pace on second round)
MIN 2 – 15 Star Jumps + 10 Tuck Ups
MIN 3 – :45 Lunge + Lunge + Squat 
MIN 4 – 10 Scap Push-Ups + 10 Scap Pull-Ups

WORKOUT

EMOM x 21 MINUTES
MIN 1 – 18/15 Cal Row/Ski/Bike

MIN 2 – 12 Knees to Elbow

MIN 3 – :50 Max Crossbody Mountain Climbers

ORWELL WEIGHTLIFTING SESSION 1  

Primer

Muscle snatch+ snatch balance 2×2+2 Empty bar

MAIN

Snatch

2×3 RPE6

2×2 RPE7

4×1 RPE8-10

ACCESSORY

Snatch pull 3×2 90-100% of 1RM

Orwell Gymnastics

Warm up 

5/5 Groiners 

30 seconds Skipping 

10 Scap push ups 

10 Second hang 

10 Glute bridge 

10 Band pull aparts

STRENGTH

L Hang Hold 5-10 Seconds 

L Hang Flutters 5-10 seconds 

L Hang Hold 5-10 seconds 

30 seconds rest x 5

10-8-6-4-2 + 10-8-6-4-2 (Hold) 

Single leg V up Pulses 

V Up/Tuck + Hold 

Upper Body Finisher 3 Rounds 

10 Elevated Supine grip ring row

10-20 second ring support Hold 

5-10 negative Ring Dips 

Tuesday 25th May

WARM-UP

2 ROUNDS
:30 Machine Easy / Fast 

5 Clean Deadlift 

10 Elbow Punches

8 Up-Downs / Down Ups 

10 Scap Pull-Ups / Beat Swings 

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk

WORKOUT

FOR TIME
10 Clean & Jerks

20/15 Cal Bike or 25/20 Ski/Row

10 Clean & Jerks

20/15 Cal Bike or 25/20 Ski/Row

15 Pull Ups 

10 Clean & Jerks

20/15 Cal Bike or 25/20 Ski/Row

15 Chest to Bar Pull Ups

30 Burpees Over Bar

Wednesday 26th May

WARM-UP

2 SETS
5 Inch Worm + Push-Up

10 Alt Groiners + Twist

10 Bootstrappers

Into…

2 SETS

8 Empty Barbell Back Squat 

10 Push-Up to Pike

12 Alt Cossack Squats

STRENGTH

5-4-3-4-3-2 Back Squat

*Start Moderate build to Heavy. Wave loading 

WORKOUT

3 ROUNDS FOR TIME
20 DB Front Squats

20 Hand Release Push-Ups

ORWELL WEIGHTLIFTING SESSION 2

PRIMER

Muscle clean+ power clean+ Push press 3×2+2+2 Empty bar

MAIN

Clean & Jerk

2×2 RPE6

2×2 RPE7

4×1 RPE8-10

Front squat 6×1 Build to heavy

Thursday 27th May

WARM-UP

AMRAP x 5 MINUTES
10/10 1⁄2 Kneeling Single Arm DB Strict Press

8/8 Single Arm DB Turkish Sit-Up

4/4 Single Arm DB OH Lunge*

*DB in Hand Opposite of Lunge Leg

WORKOUT

3 SETS FOR QUALITY
1000/800m Row/Ski/Bike
5/5 KB or DB Turkish Get-Ups
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead

-Rest 2:00 b/t Sets-

ORWELL STRONGMAN/WOMAN

PART A

5 x 3 Strict Shoulder Press 

PART B AMRAP 10

P1 AMRAPs D Ball over the shoulder 

P2 Completes 5 HR Push Ups + 8 DB Thrusters + 20m Bear Walk 

Friday 28th May

WARM-UP

3 ROUNDS
30 Single Unders
20 Slow Deadbugs
10 Shoulder Taps
10 Plate Around the Worlds + :20 OH Hold

SKILL

10:00 EMOM 

Min 1 : :30 Handstand Hold or Pike Box Hold

Min 2 : 10 Seated DB Strict Press 

BENCHMARK WORKOUT “RANNIE”
FOR TIME
50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round 

Saturday 29th May

WARM-UP

2 SETS FOR QUALITY
200m Jog

20 Alt. Plank Shoulder Taps

10 Alt. Bodyweight Lunges

5 Tempo Barbell Strict Press

3 Broad Jumps

STRENGTH

4 SETS
8/8 Back Rack Reverse Lunges 

20 Hollow Rocks

1:00 Plank Rotations

-Rest 2:00 b/t Sets-

WORKOUT

AMRAP x 10 MINUTES
10 Push Press

10 Back Rack Lunge

10 Slam Balls

ORWELL WEIGHTLIFTING SESSION 3

MAIN

Snatch 8EMOM 8×1 RPE8-10

Clean & Jerk 6×1 RPE 8-10

 

Sunday 30th May 

WARM-UP

ON A 5:00 RUNNING CLOCK…

10 Bootstrappers

10 Inchworms w/ Push-Ups

10 Alt. High Kicks

10 Alt. Samson Lunges

5 Box Step-Ups + 5 Box Jumps

Machine in Time remaining…

STRENGTH

3-3-3 Deadlift

*Start Moderate-Heavy and Build to Heavy.

WORKOUT

PARTNER WORKOUT
14 ROUNDS FOR TIME*
8/6 Cal Bike/Row/Ski

4 Up-Downs

4 Box Jump Overs 

4 Deadlifts

*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.