ORWELL FITNESS WOD PROGRAMME 26-04-21

Monday 26th April

WARM-UP

3 Rounds 

10 Up Downs 

10 Alt Reverse Lunges 

5 Slow Barbell Deadlifts 

:20 Glute Bridge Hold 

STRENGTH

Deadlift

3×5 @ 75%+

*Aim to finish 2.5-5kg heavier than last week

WORKOUT

AMRAP x 13 MINUTES
3 Deadlifts

10 Up-Downs

10 KB Goblet Reverse Lunge

100m Run

ORWELL GYMNASTICS 6:00PM

A. Strength (negatives) – focus on the eccentric (lowering down) part of each exercise. Complete 3 rounds of the following at your own pace:


A1. Negative hanging leg lifts (4 x 5-8 sec)
A2. Negative pull-ups (4 x 5-8 sec)
A3. Negative dips Or Push Ups (5-10 x 5-8 sec)

A5. Negative elevated rows (5 x 5-8 sec)
A5. Negative split squats (6 x 3-5 sec)

FINISHER

ANNIE

50-40-30-20-10

Double Unders 

Ab Mat Sit ups 

*Double the reps if doing single skips 

ORWELL WEIGHTLIFTING 8:00PM

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

Power snatch + Snatch 8×1+2  RPE 8

Halting snatch pull 3×4 RPE 8

 

Tuesday 27th April

WARM-UP

AMRAP x 6 MINUTES
20 Single Unders

5 Hang Muscle Cleans

10 Elbow Punches

10 Slow Dead Bugs

STRENGTH

ON A 6:00 RUNNING CLOCK… Build to a Moderate 3-Rep Hang Power Clean

Into…

EVERY :30 x 8 SETS* 3 Hang Power Cleans

*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.

WORKOUT

6 SETS
3 Hang Power Cleans 

15 Tuck-Up

3 Hang Power Cleans

50 Double Unders

-Rest 1:00 b/t Sets-

Wednesday 28th April

WARM-UP

EMOM x 8 MINUTES
MIN 1 – :45 Machine @ Easy Mod Pace

MIN 2 – 5 Front Squats + 5 Strict Press 

MIN 3 – 5-10 Scapula Pull Ups + 15 second Active Hang 

MIN 4 – :20 Hollow Hold + :20 Arch Hold
Repeat!

STRENGTH

3 SETS FOR QUALITY*

5-7 Kip Swings or 5-7 Scapula Pull Ups 

7-10 Jumping or Kipping C2B or 10 Seated Ring Pull Ups 

*If unable to complete C2B, they can complete the same drills with Standard Pull-Ups.

BENCHMARK WORKOUT “ROLLER COASTER”
FOR TIME
1000m/750m Row/Ski/Bike

30 Thrusters 

30 Ring Rows / Jumping Pull Ups / Kipping Pull Ups 

750m/500m Row

30 Thrusters

20 Ring Rows / Jumping Pull Ups / Kipping Pull Ups 

500m/400m Row

30 Thrusters

15 Ring Rows / Jumping Pull Ups / Kipping Pull Ups

ORWELL WEIGHTLIFTING 7:00PM

Muscle clean + Front squat + push press 2×2+2+2  empty bar

Power clean + clean + jerk  7×1+2+1 RPE 7-8

Front squat 5×4 RPE 7-8

Thursday 29th April

WARM-UP

EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 / MIN 5: Band Pull-Aparts

MIN 2 / MIN 6: Single DB Strict Press / Single DB Push Press

MIN 3 / MIN 7: Scap Push-Ups

MIN 4 / MIN 8:  Slow Tuck Ups w/ :01 pause at top

STRENGTH

Push Press

3×5 @ 75%+

*Aim to finish 2.5-5kg heavier than last week

WORKOUT

4 SETS
AMRAP x 3 MINUTES*

4 Shoulder to Overhead

4 OBB

10 Ab Mat Sit ups 

*Pick up where you left off. -Rest 1:00 b/t Sets-

ORWELL STRONGMAN/WOMAN 7:00pm 

PART A 10 Mins to Build to a MAX Bench Press

PART B Every 2:00 x 5 Sets complete;

8 KB Front Rack Squats

8 Goblet KB Lunges 

6 D-Ball Over Shoulder 

Friday 30th April

WARM-UP

2 Rounds

5 Walkouts 

5 Up Downs 

10 Groiners 

15 Glute Bridge-Ups

10 Air Squats

STRENGTH

Back Squat

3×5 @ 75%+*

*Aim to finish 2.5-5kg heavier than last week

WORKOUT

1.) EMOM x 6 MINUTES

10-20 Cal Bike/Ski/Row 

-Rest 1:00

2.) 4 ROUNDS FOR TIME

200m Run
20 DB Goblet Squats 

Saturday 1st May

WARM-UP

3 ROUNDS
5 Push Up to Pike

10 Arm Haulers

5 Strict Burpees

10 Hollow Rocks

STRENGTH

E2MOM X 4 5-10 Strict Pull ups*

*Assisted with a band if required 

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 16 MINUTES* 5-7-9-11-13-15-17

Russian KB Swings

Pull-Ups**

*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5’s and P1 completes Max Burpees. Keep one running Burpee number for the team. Complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.
**C2B Optional

ORWELL WEIGHTLIFTING 09:30AM

Snatch lift off (AK) + Halting snatch + Snatch 5×1+1+1  RPE 7-8

Clean & jerk 10×1 RPE 7-8

Sunday 2nd May 

WARM-UP

3 Rounds 

10 Air Squats 

10 KB Deadlift 

10 Alt Step Ups 

10 Single DB Strict Press 

:30 Machine 

BENCHMARK WORKOUT “FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS

1:00 Single DB Thruster 

1:00 KB Sumo Deadlift High Pull

1:00 Box Jump

1:00 DB Push Press

1:00 Machine for Cals

-1:00 Rest b/t Rounds