The Hut Programme WC 10 August

Monday

Strength

A - Z press 3x12 superset with press ups 3x12 

B - Sumo deadlifts 3x8 superset with front foot elevated SS 3x8 e/s

C - Floor chest press 3x8 superset with bicep curls 3x12

AMRAP

15 wall balls

20 walking lunges

30m farmer carry

20 sit ups

15 air squats

Core 3x10 

Butterfly sit ups 3x15

Deadbugs 3x10 (slow)

Tuesday

Strength:

A - 30m Walking lunges superset RDL 3x10

B - 30m OH DB carry superset goblet squat 3x10

C - 30m mixed rack carry (swap 15m) superset 15m bear crawl then run back

Pull up practise

4 sets max rep pull ups rest 2-3 min between sets

4x10 wide grip lat pull down

3 sets 30s deadhang

To finish:

12 push press DB

12 KB swings

12 sit ups with weight

Wednesday

Strength:

A - Deadlifts 4x6-8 (warm up to your working weight)

B - Bulgarian split squats 4x8 e/s

C - Barbell press 4x6-8

D - Bent over row 4x12

Rest between sets 1-2 mins

30:15 for remainder of session

Inchworms

Alternating DB press

Shoulder taps

Lunges

V-ups

Squats

DB sit ups

Thursday

Buy in 200m run (or 400m on any erg)

Then complete 5 rounds for time:

20 KB swings

15 Squats with DB

10 Push press

5 Devils press

After 5 rounds complete another 200m run or 400m on any erg

21-15-9

Deadlifts

Burpees

DB squats

Core:

30m OH carry DB 

30m farmer carry

X5 rounds

Friday

Hybrid (open gym)⬇️

30min EMOM

1- Run 150/200m

2- 30m Farmer carry

3- Run 150/200m

4- 10 burpees

5- Run 150/200m

6- 15-20 wall balls

7- Run 150/200m

8- 15-20 lunges

(2 on each station continuous work)

BodyFIT 9.30am

A1 - Triple contraction hip thrust 3x8

A2 - Rear foot elevated SS 3x8 e/s

C - Pause squats 3x10

D1 - Seated Db shoulder press 4x8

D2 - Pull ups 4x8

E1 - Seated row 3x8

E2 - Side raises 3x12

Finish - 3x10 press ups rest 1 min between sets

Saturday - BodyFIT 8.30am

SATURDAY PARTNER BOOTCAMP

10–12 people = 5–6 pairs

6 stations

45 sec work / 15 sec changeover

3 rounds

27 mins total

At each station, Partner A works while Partner B does the paired movement, then swap whenever they want.

🏋️ STATION 1 BARBELL BURN

A: Barbell thrusters

B: Wall sit

➡️ Swap whenever you want

Goal: Max thrusters as a pair.

💥 STATION 2 SLAM & BOX

A: 8 box step-ups/jump-overs

B: 8 ball slams

➡️ Alternate completing the reps.

Goal: Max combined reps.

🚣 STATION 3 ROW & RUN

A: Row for calories

B: Shuttle run

➡️ Swap whenever you want.

Goal: Max row calories + maximum shuttle runs

⛷️ STATION 4 SKI & SQUAT

A: SkiErg

B: 10 air squats + 5 burpees

➡️ Once B finishes their reps, tag and swap.

Goal: Max SkiErg calories.

🚴 STATION 5 BIKE BLAST

A: Spin bike sprint

B: Dumbbell walking lunges

➡️ Swap whenever you want.

Goal: Max bike calories.

🏃‍♀️ STATION 6 RUNNING RELAY

Set up a 50m ish shuttle - to barn = 50m

A: Runs down and back

B: 10 bodyweight squats

Once B finishes the squats, tag A and swap.

Goal: Max shuttle lengths.

FINAL 5-MINUTE PARTNER CHALLENGE

Bring everyone together.

5 MINUTES AMRAP

One person works at a time:

• 10 wall balls

• 10 DB deadlifts

• 10 ball slams

• 10 burpees

• 20m partner run

They can split the reps however they like

BUT...

Every time they swap, they have to tag their partner