ORWELL FITNESS WOD PROGRAMME 30-08-2021

Monday 30th August

ORWELL WEIGHTLIFTING SESSION 1 

3 Position Clean (Floor, Hang, Mid-thigh) + Split Jerk

6×1 70-75%

Muscle snatch

4×3 RPE 7-8

Tuesday 31st August

WARM-UP

2:00 Machine*

Into…
AMRAP x 5 MINUTES

10 PVC Pass Through

5 PVC Deadlift

5 PVC OHS

5/5 SA Ring Rows

*Increase Pace every :30

WORKOUT

EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike/Row/Ski 
MIN 2 – 7 Overhead Squats*
MIN 3 – Max Rope Climbs
MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

FINISHER

FOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold

 

Wednesday 1st September

WARM-UP

AMRAP x 7 MINUTES

200m Run @ Easy Pace

10/10 Leg Swings

10/10 Ankle Roll Outs

25 Single Unders

:30 Hollow Hold

EXTENDED WARM-UP

3 SETS FOR QUALITY

100m Run*

:30 Double Under Practice

1:00 Deadbugs

-Rest :30 b/t Sets-
*Increasing pace of run each set. 

BENCHMARK WORKOUT “RANNIE”
FOR TIME
50-40-30-20-10*

Double Unders Sit-ups**

*400m Run After Each Full Round

ORWELL WEIGHTLIFTING SESSION 2 

Hang snatch pull+ Hang snatch + Snatch

6×1 70-75%

Back squat

4×5 65-75%

Thursday 2nd September

WARM-UP

3 SETS (7:00 CAP)

10 Step Ups

7/7 DB Deadlifts

7/7 DB Upright Row

7/7 DB Arnold Press

7 Walkout  

WORKOUT

FOR TIME
24 Single DB Box Step-Up*

50 Alt. DB Snatch

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

POST-WORKOUT STRENGTH

FOR QUALITY
10 Alt. DB Turkish Get-Ups 
30 DB Slides
10 Alt. DB Turkish Get-Ups

Friday 3rd September

WARM-UP

AMRAP x 3 MINUTES
5 Slow Scapula Push Ups / 5 Push-Up to Pike / 10 Air Squat

Into
AMRAP x 3 MINUTES
5 Scap Pull Ups / 5 HR Push-Ups / 3 Lunge + Lunge + Squat

STRENGTH

3 SETS
5-7 Tempo Strict Pull-Ups (3111)*

2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

BENCHMARK WORKOUT “MARY”
AMRAP x 20 MINUTES
5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

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

Pistol Option 1: Air Squat (Narrow) Pistol Option 2: Box or Rig Pistol

*Option to Perform…

“CINDY”
AMRAP x 20 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats 

Saturday 4th September

WARM-UP

3 SETS (W/ Empty Barbell) (5:00 Cap)

100m Jog

5 Slow Bootstrappers 

5 Slow Deadlifts 

10 Alt. Elbow Punches

STRENGTH

3-3-3-3
Hang Power Clean*

*Start Moderate and build to Mod-Heavy.

WORKOUT

FOR TIME*
50 Hang Power Cleans

100 Up-Downs

1200m Run

*Complete in any order and break into reps or sets as needed.

ORWELL WEIGHTLIFTING SESSION 3 

3 position snatch (Floor, Hang, Mid-thigh)

7×1 65-70%

Clean lift off+ Halting clean + Clean & Jerk

6×1 65-70%

 

Sunday 5th September 

WARM-UP

FOR QUALITY (10:00 Cap)

12/10 Cal Machine (EZ effort)

10 Narrow Stance Squats

10 Sumo Stance Squats

12/10 Cal Machine (EZ-Mod effort)

10 Wall Ball Front Squats

10 Wall Ball Push Press

12/10 Cal Machine (Mod effort)

10 Wall Ball Thrusters

10 Wall Balls

BENCHMARK WORKOUT “STRAIGHT 100.”
FOR TIME
25/20 Cal Row

20 Wall Balls

20 Box Jumps

25/20 Cal Row

30 Wall Balls

30 Box Jumps

25/20 Cal Row

50 Wall Balls

50 Box Jumps

25/20 Cal Row