The Hut Programme WC 11 May 26
Monday
Strength
A - Single arm DB press x12 e/s superset with hand release press ups x10 - 3 rounds
B - DB paused squats x12 superset with RDL paused x12 - 3 rounds
C - Floor chest press 3x12 superset with renegade row x12 total reps - 3 rounds
AMRAP
10 press ups chest to floor
20 lunges
30 wall balls
20 push press DB
10 alternating DB snatches
Core
Single arm DB sit ups 3x8 e/s
Hollow body hold x30 seconds
Tuesday
Strength:
EMOM x6 - Every minute on the minute lift
5 heavy deadlifts
Rest for remainder
A - 30m OH DB walking lunges superset 10 DB push press - 4 rounds
B - 30m farmer carry superset DB goblet squats x10 - 4 rounds
C - 10 deadlifts superset with 10 burpees - 4 rounds
D - 20 wall balls superset with 10 DB bent over row - 4 rounds
Core to finish in pairs
1 person hanging leg raises up to 10 (or lying leg raises if can’t do hanging)
1 person 20 russian twists
3 rounds
Wednesday
Warm up 200m run
Then 20:10 x3
Inchworms
Air squats
Down ups
Main Workout – 8 Station Circuit
Round Format:
45 sec work / 15 sec rest
3-4 rounds total (rotate clockwise every station after each round)60–90 sec break between rounds
Stations:
Dumbbell Squat Press
Battle Ropes
Push-Up to Shoulder Tap
Walking Lunges (weighted or bodyweight)
Mountain Climbers
Renegade Rows with Dumbbells
Jump Squats / Squat Pulses (low impact mod available)
Plank with Reach or Toe Taps
Thursday
Warm-Up (5–7 mins)
200m run
Arm swings + shoulder rolls
Inchworms x5
Air squats x15
Lunges x10 (each side)
Main Workout – Partner AMRAP Team Format
Format:
In pairs
Each pair completes as many rounds as possible (AMRAP) of the workout within 20 minutes
Only one partner works at a time; partner rests and repeat
Rotate every full round or by task, split reps as needed
Team AMRAP – Complete as many rounds as possible in 20 minutes:
60 Dumbbell Thrusters
60m Dumbbell walking Lunges (10 each leg)
60 press ups
40 synchro wall balls (at the same time)
40 weighted sit ups
400m Run (together)
Must complete all reps before moving on. Switch partners as needed.
Finisher – Team Challenge (5–7 mins)
"Down & Back Relay" In your pairs. Each person sprints 20m out and back, then performs:
5 burpees
10 squats
10 mountain climbers (each side)
Tag the next team member, complete 2 rounds each. First team to finish = winner!
Friday
Hyrox open gym ⬇️
8 minute AMRAP
Buy in: 800m run (500m if needed)
10 DB push press
10/8 down ups
2 min rest
8 minute AMRAP
Buy in: 800m run (500m if needed)
15 wall balls
10 sit ups
2 min rest
8 minute AMRAP
Buy in: 20 burpee broad jumps
10 DB alternating snatch
10 air squats
2 min rest
8 min AMRAP
Buy in: 800m run (500m if needed)
20 reverse lunges
10 KB swings (or DB swings)
BodyFIT 9.30am
A - Deadlifts 8/6/6/4
B - Squats 8/6/6/4
C1 - Bulgarian split squats 3x8 e/s
C2 - Hand release press ups 3x10
D1 - Bent over row 3x12
D2 - Tricep dips 3x12
E1 - Bicep curls 3x15
E2 - Lateral raises 3x15
Finish -
Deadhang 30-60 secs
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