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:
Dumbbell Deadlifts (sumo or regular)
Push-Ups
DB Squats
Mountain Climbers (each side = 1)
V-Sit Reaches or Sit-Ups
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:
Minute 1: 10 burpees
Minute 2: 15 goblet squats
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
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