ORWELL FITNESS WOD PROGRAMME 29-11-2021

Monday 29th November 

WARM-UP

2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge

8 Push-Up to Pike

8 Cat Cows

Into…
2 SETS

8 PVC Overhead Squats

8 Up-Downs

8 Ring Rows

STRENGTH

3 x 5-7
Tempo Overhead Squat (3111)

*Weight stays Moderate to Moderate+ for All Sets

WORKOUT

3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch

15 Pull-Ups

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back)

Orwell Weightlifting Session 1

Main

Snatch + Hang snatch + Hip snatch

7×1+1+1 70-80%

Muscle snatch 4×3 RPE7

GYMNASTICS

5 ROUNDS 

  • Scaled strict ring muscle-up progression (1 rep)
  • Negative ring dips (can jump back up to top) (2 x 3-5 second descend)
  • Tuck-sit lifts (3 reps)
  • Tuck-sit hold (3 seconds)
  • Bent knee ice cream makers (or pull-ups) (4 reps)
  • Chin up hold on last rep (5 seconds
  • Rest 60-90 seconds

 

CORE: Complete 5 rounds of the following core conditioning complex

Top half hollow pulses [10-8-6-4-2 reps) & hold [10-8-6-4-2 seconds]

Bottom half hollow pulses [10-8-6-4-2 reps) & hold [10-8-6-4-2 seconds]

V-up snaps [10-8-6-4-2 reps]

Full hollow hold [10-8-6-4-2 seconds]

Rest 30 seconds

 

QUAD HOLD BEAR CRAWL FINISHER X 3

45 Sec Quad Hold

Bear Crawl Length Of Gym

15 Sec Quad Hold

Backward Crawl

Tuesday 30th November 

WARM-UP

3 SETS

12 Alt Groiners

10 Push-Up to Pike

5/5 Thread the Needle 

:30 Tuck Hold

EXTENDED WARM-UP

“ROWLING”

ON A 10:00 RUNNING CLOCK…

5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 1m above or below 100m (Max of 10)

NCFIT BENCHMARK WORKOUT “DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER

FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**

*Fingers interlocked behind the head

**Light weight optional

Wednesday 1st December 

WARM-UP

ONE ROUND CHIPPER STYLE

30 Singles

10 DB/Plate Bent Over T,Y,I’s

10 Slam Ball Deadlift

10 Single + Single + High Jump

20 DB/Plate Alt Front Raise + Lateral Raise

10 Slam Ball OH Press

10 Single + Single + Double

10 BB Elbow Punches

10 BB OH Press

10 Slam Ball G2O

:30 Double Under Practice

STRENGTH

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

2 Push Press + 2 Push Jerk

WORKOUT

FOR TIME

50 Double Unders

27 Shoulder to Overhead 

15 Slam Balls 

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead 

15 Slam Balls

Orwell Weightlifting Session 2

Slow clean + Hang clean + Split jerk

6×1+1+1 70-80%

Back squat 4×4 70-80%

Thursday 2nd December 

WARM-UP

2:00 Machine (EZ-Mod)

2 ROUNDS

10 Box Step Ups

10 Scap Pull-Ups

10 Tuck Ups

1:00 Machine (Mod-Hard)

2 ROUNDS
8 Alt DB Goblet Curtsy Lunge

8 Small Kip Swings

8 V-Ups

WORKOUT

AMRAP x 21 MINUTES*

Max Cal Machine 

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.

Friday 3rd December 

WARM-UP

2 SETS
100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

Into…
2 SET
8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Step-Ups*

*Round 2: Switch to Box Jumps

STRENGTH

ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch*

*Choice of Power or Squat

WORKOUT

FOR TIME

15-20-25

Power Snatch 

Box Jumps 

Saturday 4th December 

WARM-UP

5:00 RUNNING CLOCK
(complete as much as you can!)…

1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges

1 Set
100m Jog

5 Hang Muscle Cleans 

5 Bent Over Rows

5 Slow Back Squats

1 Set
100m Jog

5 Hang Power Clean

5 Push Press From Back Rack

10 Fast Back Squats

WORKOUT

5 ROUNDS FOR TIME
12 Back Squats*

500/400m Row

400m Run

*Bar can come from ground or rack

Orwell Weightlifting Session 3

Halting clean + split jerk

5×1+2 RPE7-8

Halting snatch + snatch

5×2+1 RPE7-8

Sunday 5th December 

WARM-UP

2-3 SETS ON AN 8:00 RUNNING CLOCK…

10 KB RDLs (Slow Descent)

5 Walkout w/ Push-Up (Keep feet stationary)

10 Glute Bridges (KB Held at the waist)

5 Push-Up to PIke + 10 Pike Shoulder Taps

SKILL

ON A 12:00 RUNNING CLOCK… Practice Handstand Walk or Handstand Hold

Suggested Drills…
-Practice Full Movements
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold

WORKOUT

AMRAP x 15 MINUTES

18 Russian KB Swings

3 Wall Walks

18 Sit-Ups