The Hut Programme WC 18 May

Monday

Strength

EMOM x10 - lift heavy every minute on the minute alternating between A and B

A - 6 Deadlifts

B - 8 DB push press

Rest 2-3 mins then complete

In pairs AMRAP 25-30 mins- split reps between you as needed

Buy in: 50 devils press (split reps between)

Then AMRAP

-60m walking lunges with push press (10m OH walking lunge then 10 push press each until complete the 60m and 60 reps)

-500/300m run (together)

-40 weighted sit ups

-30 synchro wall balls (at the same time)

-20 burpee

Tuesday

Strength:

EMOM x6  - Every minute on the minute lift

10 heavy thrusters (BB)

Rest for remainder

A - Hip thrusts paused x10, RDL x10 - 4 rounds

B - BB squats x10 - 4 rounds

C - Single arm standing shoulder press x10 e/s, BB bent over row - 4 rounds

D - 60m farmer carry, 30m walking lunges - 4 rounds

Core to finish

V- ups 3x10

Plank hold 30-45 seconds

Wednesday

Warm up 200m run

Then 20:10 x3

Inchworms

Air squats

Down ups

Main Workout – Team Ladder Challenge (30 mins)

Format:

• In pairs

• One team member completes the reps while other rest (switch each round or divide reps)

• Each round, reps increase by 5 (start at 5, up to 30)

• Goal: climb as high as possible in 25 minutes

• Reps listed are per team, not per person
  

Ladder Circuit:

1. Dumbbell Deadlifts (sumo or regular)

2. Push-Ups

3. DB Squats

4. Mountain Climbers (each side = 1)

5. V-Sit Reaches or Sit-Ups

6. Barbell press

Round 1 = 5 reps of each exercise Round 2 = 10 reps of each➡️ And so on (15, 20, 25, 30...) Whichever team gets furthest in 25 minutes = wins!

Finisher – (5–6 mins)

Every Minute on the Minute (EMOM) for 6 Minutes:

1. Minute 1: 10 burpees

2. Minute 2: 15 goblet squats

3. Minute 3: 20 jump lunges (mod: reverse lunges)

Thursday

Warm-Up (5–7 mins)

• 200m run

• Arm swings + shoulder rolls

• Inchworms x5

• Air squats x15

• Lunges x10 (each side)

• High knees + butt kicks (30 sec each)

Strength (10 mins)

EMOM 10: (Every Minute On the Minute) Alt between:

• Minute 1: 8–10 Dumbbell Squats (moderate weight)

• Minute 2: 6–8 Push-Ups to Dumbbell Renegade Row (3–4 each side)

Main WOD – 20-Min AMRAP

In pairs: One works, one rests — switch every full round (reps are each)

As many rounds as possible in 20 minutes:

• 10 Dumbbell alternating Cleans (5 each side)

• 8 Dumbbell Push Press

• 10 DB squats (mod: air squats)

• 10 Sit-Ups or V-Ups

• 100m shuttle run or 30 seconds fast run

Keep track of total rounds as a pair.

Finisher – “Core Chipper” (4–6 mins)

Complete as fast as possible:

• 40 bicycle crunches (20 each side)

• 30 flutter kicks

• 20 Russian twists (bodyweight or light DB)

• 10 slow controlled leg raises

Friday

Hyrox Open Gym Programme⬇️

In pairs - split as you choose

1000/800m run

50 deadlifts

50 DB push press 

50 burpee over bar

1000/800m Row/Ski

40 deadlifts

40 DB push press

40 burpee over bar

600/500m run

30 Deadlifts

30 DB push press

30 burpee over bar

400/350 Row/ski

20 deadlifts

20 DB push press

20 burpee over bar

36 minute time cap

BodyFIT 9.30am

A - Barbell press 10/8/6/4

B1 - Hip thrusts 1 ¼ rep 4x8

B2 - RDL 4x8 pause at the bottom

C1 - Pull ups 4x8 chin above bar

C2 - Floor chest press 4x12

D1 - Bent over row - plate touch floor each time (big bar) 4x6

D2 - Press ups hand released 4x6

Finish - 

Deadhang 30-60 secs

Single arm DB sit ups 3x10 each side