ORWELL FITNESS WOD PROGRAMME 27-09-2021

Monday 27th September 

WARM-UP

2 ROUNDS

30 Mountain Climbers

15 PVC Pass Through

7 PVC Cuban Press

5 PVC OHS

EXTENDED WARM-UP

FOR QUALITY
200m Jog

10 Snatch Deadlifts 

200m Jog

5-10 Hang Muscle Snatch 

200m Jog

10 Behind Neck Snatch Grip Push Press 

WORKOUT

3 ROUNDS FOR TIME

10 Power Snatch

400m Run

FINISHER

4 ROUNDS*
:30 Plate Hollow Flutters** :30 Plate Gun Hold

*Must be done without setting the plate down at all.
**Hold Plate at Extension Over Chest.

Orwell Weightlifting 8:00pm 

Snatch 

7 x 1 @ 80-100%+ 

Snatch Pulls (Pause in set up)

4 x 2 @ 100%

Tuesday 28th September 

WARM-UP

3 ROUNDS

15 Star Jumps

5 Scap Pull-Ups + 5 Kip Swings

8 Single DB Front Squat

6 Up-Downs

STRENGTH

3-3-3

Back Squat*

*Start Moderate-Heavy and Build to Heavy.

WORKOUT

FOR TIME*
15-12-9-12-15

DB Front Squat 

C2B Pull-Up

*After each full set, complete 10 Up-Downs 

Wednesday 29th September 

WARM-UP

3 SETS (8:00 Cap)
200m Run
:30 Tuck Hold
10/10 Lateral Step-Ups
8 Push-Up to Pike Position
10 Kang Squats 

WORKOUT

4 SETS
AMRAP x 5 MINUTES
15 Box Jumps

20 Sumo Deadlifts*

10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set and the weight increases
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

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

Orwell Weightlifting 7:00pm 

Clean and Jerk 

7 x 1 @ 80-100%+ 

Back Squat 

6 x 1 80-100%+

Thursday 30th September 

WARM-UP

AMRAP x 5 MINUTES
:30 Machine @ Start Light-Mod Pace*

5 Scap Push Ups + 10 Shoulder Taps 

10 Up-Downs

10 Alt. KB Horn Taps

*Increase the pace each round

SKILL

ON A 15:00 RUNNING CLOCK… Practice Ring Muscle Up Transition Drills 

Option 1 – False Grip Ring Row 

Option 2 – Low Ring Transition Drill 

Option 3 – Band Assisted Ring Muscle Up 

WORKOUT

3 SETS FOR REPS
40/30 Cal Bike – Row or Ski equivalent 
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpees
:30 Single KB Front Rack Hold (R)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when you come off the bar or rings. 10 RMU Cap / 20 Ring Row Cap.

Orwell Strongman/Strongwoman 7:00pm 

Station 1 – AMRAP 8:00 

P1 Sled Push and Pull there and back twice 

P2 Complete Alt DB Hang Clusters 

P3 Wall Sit Hold 

Station 2 – AMRAP 8:00

P1 – Yoke Carry there and back 

P2 – Complete DBL DB Push Press 

P3 – D-Ball Bear Hug

Station 3 – AMRAP 8:00 

P1 – Farmers Carry there and back twice 

P2 – Complete Russian KB Swings 

P3 – Plate Gun Hold 

Friday 1st October 

WARM-UP

8:00 Running Clock…

500m Row/Ski or Bike Equivalent 
Into…
4 Sets*
6 Clean Deadlifts
4/4 Elbow Punches
6 Hang Muscle Cleans

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of:
1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean

WORKOUT

FOR TIME
1500/1250m Row/Ski or Bike equivalent 
45 Hang Power Clean

*Partition Machine & Reps in any way or order to complete the work.

Saturday 2nd October 

WARM-UP

3 SETS

20 Crossbody Mountain Climbers

10 Bootstrappers

10 Alt. Elbow to Instep

5 Squat Thrusts

5 Burpees

100m Jog

WORKOUT

PARTNER WORKOUT 

IN TEAMS OF 2…
FOR TIME*
800m WB Run

80 Wall Balls 

80 Push-Ups

60 Wall Balls

400m WB Run

40 Synchro Push-Ups

40 Wall Balls

800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.

Orwell Weightlifting 10:30am

Snatch 

10 x 1 EMOM @ 80%+

Clean and Jerk (Every 90 sec)

7 x 1 @ 80%+

Sunday 3rd October 

WARM-UP

3 SETS (5:00 CAP)
:30 Jumping Jacks 
:30 Bar Hang
20 Band Pull-Aparts
5/5 Slow Single DB Single Leg Deadlift 

STRENGTH

4 SETS FOR QUALITY
:30 Rope Climb Practice 

:30 Quad Heel Taps 

:30 Double Under Practice

:30 Rest 

WORKOUT

AMRAP x 18 MINUTES
36 Double Unders

18 Sit-Ups

8 Alt. Single DB Up-Down

2 Rope Climbs*

*Option for Legless Rope Climb