ORWELL FITNESS WOD PROGRAMME 31-05-2021

Monday 31st May

WARM-UP

1 ROUND
20 Jumping Jacks 20 High Knees
20 Butt Kickers
20 Shoulder Taps

Into…
2 ROUNDS
5 Scap Pull-Ups + 5 Kipping Swings
5 Knee Push-Ups
10 Cossack Squats

BENCHMARK WORKOUT “MURPH”
FOR TIME*
1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Reps for the BW movements can be completed in any sequence.

**LOWER VOLUME VERSION**

FOR TIME*

800m Run into…
10 ROUNDS
5 Pull Option

10 Push-Ups

15 Squats into…

800m Run

ORWELL WEIGHTLIFTING SESSION 1

Snatch + snatch balance+ OHS 5×1+1+1. RPE7

Muscle snatch 4×3. RPE6-7

Tuesday 1st June

WARM-UP

AMRAP x 8 MINUTES
1:00 Row
5 Inch Worms

10 Step Ups

5/5 KB OH Press

EXTENDED WARM-UP
3 SETS FOR QUALITY

50’/50′ Filly Walk

15 KB Upright Row

20 Band Pull-Aparts

-Rest as Needed b/t Sets-

WORKOUT

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps

Wednesday 2nd June

WARM-UP

AMRAP x 5 MINUTES

10 Alt Groiners

20 Pike Shoulder Taps

30 Jumping Jacks

Into…

AMRAP x 5 MINUTES
10 Single KB Romanian Deadlifts

8 KB Hip Pops*

6/6 Single Arm KB Strict Press

*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian KBS)

STRENGTH

5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy

WORKOUT

3 ROUNDS FOR TIME
12 Push Press

24 Russian KB Swing

36 Walking Lunges

ORWELL WEIGHTLIFTING SESSION 2

Clean + Hang clean + Split jerk 5×1+1+1  RPE7

Back squat 5×4 RPE7

Thursday 3rd June

WARM-UP

3 SETS
:30 Bike (EZ → Mod → Hard)

8 Scap Push Ups 
5 Walk Outs 
12 Tuck-Ups
100m Jog

SKILL

ON A 10:00 RUNNING CLOCK… Practice Handstand holds

WORKOUT

EMOM x 20 MINUTES
MIN 1&2 – 15 Sec HS Hold  + Max Cal Bike
MIN 3&4 – 200m Run + Max Slam Balls

Strongman/Woman

PART A 

Build to a Heavy Single Strict Press 

PART B 

D Ball Carries and HR Push Ups 

Ascending ladder 

Friday 4th June

WARM-UP

3 ROUNDS
30 Crossbody Mountain Climbers

15 Slam Balls

10 PVC Passthrus

10 Scap Pull-Ups*

5 Burpees

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups.

R3 complete 6 Bigger Kip Swings + 10 Knees to Chest.

STRENGTH

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

1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch

WORKOUT

AMRAP x 6 MINUTES
8 Power Snatch

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
4 Power Snatch

8 Toes to Bar

Saturday 5th June

WARM-UP

ON A 5:00 RUNNING CLOCK…
10 Alt. Elbow to Instep
10 Bootstrappers :03 pause at bottom

10 Alt. Reverse Lunges

10 Squat Jumps

10 Alt. Elbow Punches

10 Front Rack Kang Squats

(PVC or Empty Barbell)

Max Tempo Front Squats (3111) in time remaining…

STRENGTH

5-4-3-4-3-2 Front Squat

*Start Moderate build to Heavy. Wave loading.

PARTNER WORKOUT IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…

200 Double Unders

40 Front Squats

200 Double Unders

30 Front Squats

In Time Remaining…
AMRAP of…
30 Double Unders
3 Front Squats

ORWELL WEIGHTLIFTING SESSION 3

Snatch + Hang snatch + OHS 5X1+1+1 RPE7

Clean + Front squat + Split jerk 5×1+2+1. RPE7

ORWELL GYMNASTICS

Strength 3 Rounds 

Negative ring dips (can jump back up to top) (3 Reps 3-5 second descend)

Tuck-sit lifts (3 reps)

Tuck-sit hold (3 seconds)

Bent knee ice cream makers (or pull-ups) (4 reps)

Rest 60-90 seconds

Core Conditioning 2/3 Rounds 

Hollow hold (10 seconds)
Full roll to the left into hollow hold (5 seconds)
V-up snaps (straight or bent legs) (4 reps)
V-up snaps (straddle legs) (3 reps)
Candlestick deck rolls (2 reps)
Hollow hold (1 second)
Full roll to the right into hollow hold (10 seconds) Full roll to the right into hollow hold (5 seconds) V-up snaps (straight or bent legs) (4 reps)
V-up snaps (straddle legs) (3 reps)
Candlestick deck rolls (2 reps)
Hollow hold (1 second)
Full roll to the left back into hollow hold (10 seconds) Rest 90 seconds before the next round

Sunday 6th June

WARM-UP

ON A 10:00 RUNNING CLOCK…

Row 2:00 (EZ Pace) Immediately Into…

AMRAP x 6 MINUTES
5 Inchworms w/ Push-Up
10 Alt. Plank Shoulder Taps
10 Alt. Pike Shoulder Taps
5 Up-Downs
3-5 Strict Pull-Ups or 10 Ring Rows

Immediately Into…
2:00 Row (Moderate Pace)

WORKOUT

FOR TIME

1500/1250m Row

6 Wall Walks*
30 Burpee Pull-Up

1000/800m Row

6 Wall Walks
20 Burpee Pull-Up

500/400m Row

6 Wall Walks

10 Burpee Pull-Up