ORWELL FITNESS WOD PROGRAMME 25-01-2021

Monday 25th January

WARM-UP

AMRAP x 6 MINUTES

1:00 Row
10 Strict Press
10 Sumo Deadlift

WORKOUT

2 ROUNDS FOR TIME* 1000/800m Row Into…
21-15-9

Shoulder to Overhead 
Sumo Deadlift High-Pull Sit-Ups

*Workout is 2 full rounds of all the work.

KG BB: (42.5/30)

FINISHER

EMOM x 10 MINUTES
MIN 1 – 10 Seated DB Arnold Press

ORWELL WEIGHTLIFTING SESSION 1

Muscle Snatch + Heaving Snatch Balance + OHS 3 x 2+2+2

(Empty bar/Light weight)

A1. Bent over rows 3 x 8 

A2. Dead Bugs 3 x 16-20 

Build to a heavy single complex: Snatch + Hang Snatch 

Tuesday 26th January

WARM-UP

3 ROUNDS
20 Alt Shoulder Taps
5 Knee Push-Ups
10 Up Downs
10 See-Saw Bent Over Row

SKILL
ON A 10:00 RUNNING CLOCK… Rope Climb Practice

WORKOUT

FOR TIME*
200m DB Front Rack Carry
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry

*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.

KG DB: (22.5/15)|(15/9)

Wednesday 27th January

WARM-UP

CHIPPER STYLE!

30 Single Unders

15 Box Step-Ups

30 Single Unders

15 Burpees

30 Single Unders

15/12 Cal Bike

30 Single Unders

15 Box Jumps

30 Single Unders

*From here, grab
weight. Do not put the weight on the bar yet. First set will be with empty BB.

STRENGTH

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

1 Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean

WORKOUT

4 SETS
ON 4:00 RUNNING CLOCK…
50 Double Unders
5 Hang Squat Cleans 
15 Box Jump Overs (24/20)*
Max Cal Bike In Time Remaining…

-Rest 1:30 b/t Sets-
*Must step down from the box
KG BB: (85/60)|(60/42.5)

ORWELL WEIGHTLIFTING SESSION 2

Build to a heavy for the day: Clean & jerk

Build to a heavy for the day: Cluster 

A1. 16-20 Russian Twists 

A2. 16-20 ALT V Ups 

 

Thursday 28th January

WARM-UP

2 SETS
10 Banded Face Pulls

10 Scap Push-Ups

10 Scap Pull-Ups

10 Jumping Jacks

Into…

AMRAP x 6 MINUTES

100m Run

10 Push-up to Pike

:20 Pike Hold

10 Kipping Swings

:20 Hollow Body Bar Hang

SKILL

3 SETS FOR QUALITY
15 Perfect Hollow Rocks
30 Band Pull Aparts
3-5 Negative Handstand Push-Ups*
3-5 Tempo Hollow Body Strict Pull-Ups (30X1)

*Descent only.

WORKOUT

FOR TIME
400m Run
18 Strict Handstand Push-Ups

18 Strict Pull-Ups

400m Run

36 Handstand Push-Ups

36 Pull-Ups*

*Chest to Bar optional

HSPU Option 1: Pike Push-Ups HSPU Option 2: Seated DB Strict Press

FINISHER

4 SETS FOR QUALITY
1:00 Double KB Front Rack Hold
10/10 Single Leg Glute Bridge

-Rest as needed b/t Sets-

Friday 29th January

WARM-UP

400m Run Into…

AMRAP x 4 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Arm Haulers*

10 Hand Release Push-Ups

Into…

400m Run

*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground

BENCHMARK WORKOUT “THE CHIEF”
5 SETS
AMRAP x 3 MINUTES

3 Power Cleans

6 Push-Ups

9 Air Squats

-Rest 1:00 b/t Sets-

KG BB: (60/42.5)

Saturday 30th January

WARM-UP

EMOM x 6 MINUTES
Min 1 – :25 Walking Lunge + :25 Hollow Rocks
Min 2 – 10 Scap Pull-Ups + 5 Kip Swings

EXTENDED WARM-UP

EMOM x 9 MINUTES
MIN 1 – 5-8 Hips to Bar
MIN 2 – Practice Transition Over Bar
MIN 3 – Single or Double Unders

WORKOUT

EMOM x 25 MINUTES
MIN 1 – 10-15 Toes to Bar

MIN 2 – 30 Slam Balls 

MIN 3 – 5-10 Bar Muscle-Ups

MIN 4 – 30 Alt. Slam Ball Reverse Lunges

Min 5 – Walking Rest

KG SB: (15/10)|(10/5)

BMU Option 1:Jumping BMU BMU Option 2: Strict Pull-Ups

ORWELL WEIGHTLIFTING SESSION 3

1 Clean and Jerk EMOM 10  80% + + 

1 Snatch + 1 OHS EMOM 10 80% + + 

Snatch Pull 3 x 3 RPE 9 

Dead Bugs 3 x 16-20 

Sunday 31st January 

WARM-UP

AMRAP x 5 MINUTES

10 Bootstrappers
10 Alt. Groiners
5/5 Single Leg PVC RDL 5 Up-Downs

STRENGTH

ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts

WORKOUT

AMRAP x 15 MINUTES* 1-2-3-4-5…etc
Deadlift (light weight) 

2-4-6-8-10…etc Up-Down

4-8-12-16-20…etc Tuck-Ups

*50m Run after each full round

PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 15 MINUTES*

5 Deadlift

10 Up-Downs

15 Tuck-Ups

*50m Run after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 50m together each round

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