ORWELL FITNESS WOD PROGRAMME 25-10-2021

Monday 25th October 

WARM-UP

3 SETS (7:00 CAP)
5 Walkout with hip opener 

10 Slow Banded Pull-Aparts 

8 Push-Up to Pike

6 Barbell Snatch Grip DL

4 Up-Downs

STRENGTH

4 SETS – Go Every 2:30 

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

WORKOUT

AMRAP x 12 MINUTES
12 Pull-Ups
9 Hand Release Push-Ups
3 Power Snatch 

Orwell Weightlifting 8:00pm

Floating snatch + Snatch

6×1+1 Build to heavy (Start at 60-70%)

Romanian deadlift

5×4 RPE8

Tuesday 26th October 

WARM-UP

2 SETS (7:00 CAP)

100m Run

10/10 Leg Swings

8 Samson Lunges

8 BW Good Mornings

10 Dead Bugs

Into…
2 SETS

200m Run

5 Lunge + Lunge + Air Squat

10 Plate Ground to Overhead

10 Alt. V-Ups

WORKOUT

FOR TIME
800m Run

50 Alternating Lunges

50 Sit-Ups

200m Run

50 Up-Down Box Step-Overs

200m Run

50 Sit-Ups

50 Alternating Lunges

800m Run

FINISHER

2-3 SETS FOR QUALITY*

1:00 Elbow Plank

:30 Left Side Plank

:30 Right Side Plank

1:00 Elbow Plank

*Must be performed unbroken. Lower times as needed.

-Rest as Needed b/t Sets-

Wednesday 27th October 

WARM-UP

2 Sets
10 Glute Bridges 
10/10 Banded Monster Walks (10 Steps Each Way)

Into….
2 Sets
10 Groiners
10 BW Kang Squats 
10 Cossack Squats 
30 Singles or 30 Double Unders/Attempts

STRENGTH

3 SETS FOR QUALITY*

5 Tempo Back Squat (21X1, Heavy)

10 Russian KB Swings (Heavy)

1:00 Glute Bridge Hold

*Same weight across all 3 sets.

WORKOUT

FOR TIME

45 Back Squats*

*Option to come from the rack.

**Every 2:30 beginning at 0:00, perform 15 KB Swings + 30 Double Unders.

Orwell Weightlifting 7:00pm

Halting clean + Jerk

6×1+1 Build to heavy

Front squat

5×2 80-90%

Thursday 28th October 

WARM-UP

3 ROUNDS (10:00 Cap)
1:00 Machine 

10 Slow Quadruped Shoulder Taps

5 Push-Up to Pike

10 Hollow Rocks

SKILL

ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold or HS Walk

WORKOUT

EMOM x 16 MINUTES

MIN 1 – :45 Max Handstand Push-Ups*

MIN 2&3 – Max Cal Row/Bike/Ski 

MIN 4 – Rest

*Strict or Deficit HSPU Optional

**No additional rest b/t Sets

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

Orwell Strongman/Strongwoman 7:00pm 

Part A

15:00 Clock to build to a Heavy Single Deadlift 

Part B – In a Pair (12 Rounds IGYG)

P1 – Rig Hang Hold 

P2 – 1 Length D-Ball Roll + 2 Lengths D-Ball Carry 

Friday 29th October 

WARM-UP

2:00 Machine (EZ)
into..

2 ROUNDS
15 Toe Touch Jumping Jacks

10 Groiners

5 Tall Jumps into…

1:00 Machine (Mod-Hard)

2 ROUNDS (w/ Barbell)

6 Deadlift
12 Elbow Punches
6 Hang Muscle Cleans

STRENGTH

ON A 12:30 RUNNING CLOCK…
Build to a Heavy 5-Rep Hang Power Clean

WORKOUT

FOR TIME*

27-21-15-9

Hang Power Cleans 

*15/12 Cal Bike after each set or Row/Ski Equivalent 

Saturday 30th October 

WARM-UP

3 Sets

10 Step Ups

8 Scap Pull Ups

6 Ring Rows

4 Up Downs

2 Sets

10 Box Jumps

8 Kipping Swings

6 Tuck Ups

4 Burpees 

SKILL

3 SETS FOR REPS :45 Max Toes to Bar

-Rest 2:00 b/t Sets-

NCFIT BENCHMARK WORKOUT “HOCUS POCUS”

5 ROUNDS FOR TIME

13 Chest to Bar Pull-Ups

13 Burpees

13 Toes to Bar

13 Box Jumps 

Orwell Weightlifting 10:30am

Halting snatch + Snatch balance (Pause in catch)

6×1+1 75-85%

Clean + front squat + split jerk

5×1+1 75-85%

Sunday 31st October

WARM-UP

ON A 10:00 RUNNING CLOCK… 400m Group Run

Immediately Into…
20 Alt. Knee Hugs and calf raise 

50 Mountain Climbers 

10 Bootstrappers

10 Alt. Groiners w/ Twist

10 Inch Worms

10 Alt. Cossack Squats

PARTNER WORKOUT OPTION “ELM STREET”

3 SETS FOR TIME

10 Devil’s Press 

200m Partner Run

31 DB Sumo Cleans

200m Partner Run

31 DB Floor Press

200m Partner Run

31 DB Front Squats

200m Partner Run

10 Devil’s Press

-Rest 1:00 b/t Sets-

*Split the work as needed. Partner 1 works while Partner 2 holds a Plank. The work may only be completed while P2 is in an active Plank. If the planking partner takes a rest, the work must stop, only to be resumed by the partner planking again.