The Hut Programme WC 1st June 26

Monday

Warm up x3

Pass over x10

Shoulder taps x10

Squat G2OH x10

Downdog to plank x10

Then 200m run x1

• A1: Deadlifts – 4x6

• A2: Single arm DB press – 4x12

• B1: Z press – 4x10

• B2: Bulgarian split squats – 4x10/leg

• C1: Reverse lunges - 3x10 e/s

  
  

Finisher (5 rounds):

• 10 DB thrusters

• 10 Walking lunges

• 10 Burpees

• 100m Run

  
  

Core

Single DB sit ups 3x10 - 5 e/s

Back extensions

3x10

Tuesday

Warm up x3

Back extensions x10

Banded pull aparts x10

Lunges x10

90/90 rotations x10

Run 400m x1

• A1: BB press – 4x8

• A2: Renegade row – 4xMax

• B1: DB thrusters – 4x10

• B2: Bent over row– 4x10

• C1: RDL 4x10

• C2: Heels elevated squats 4x10

• Core: Hanging Knee Raises or Plank Holds – 3 sets

  
  

Finisher (10 min EMOM): Odd mins: 10 alternating DB snatches Even mins: 5-8 Burpee to plate (15/20kg plate)

Core:

3x20 bicycles

3x20 butterfly sit ups

Wednesday

Warm up 3 rounds

20 shoulder taps

10 dead bugs

10 pass overs 

10 squats

Mini circuit - 4 rounds

• 10 bodyweight squats

• 10 shoulder taps

• 10 press ups

• 5 inchworms

Every 2:30 for 5 Rounds:

• 5 Deadlifts

• 5 Box Jumps/squat jump

• 10 Banded Glute Bridges

  
  

Complete each movement, decreasing reps each round:

• 5 → 1 Rounds of:

  • Dumbbell Thrusters (2x DBs)

  • Burpees Over DBs

  • Press ups

  • 100m Run (each round)

Thursday

Warm up:

3 mins erg/cardio

Then 3 rounds of

10 worlds greatest stretch

10 back extensions

10 squat rotations

Workout

Strength

A1 - Barbell press 3x8 (strict)

A2 - Press ups 3x10

X4

B1 - Goblet squat paused 4x8

B2 - RDL 4x12

X4

C1 - Bent over row 4x8

C2 - Renegade rows 4x10 total

X4

AMRAP 15 mins

6-8 pull ups

12 lunges total

12 push press

8 burpees

Friday

Hyrox/Apex open gym programme⬇️

WARM-UP

2 rounds:

• 100m easy run

• 10 squat ground to overhead

• 10 Alternating lunges

• 10 shoulder taps

• 5 Inchworms + push-up

  
  

21-15-9

Deadlifts

Burpees

DB squats

AMRAP 3 rounds of each

1 - 20m walking lunges, run 100m (barn and back)

2 - 20m burpee to plate, 20m OH DB carry straight arms

3 - 30m farmer carry heavy, run 100m

BodyFIT 9.30am

Warm-Up (10 mins)

3 Rounds:

• 10 Bodyweight squats

• 10 Glute bridges

• 10 Band pull-aparts8 Inchworms with push-up

• 20s Hollow hold ➡️ Finish with 5 empty bar squats + 5 strict presses

• A1: Barbell Hip Thrusts – 4x10

• A2: Banded Crab Walks – 4x15 steps

• B1: Sumo Deadlifts – 3x12

• B2: Crab walks – 3x20

• C1: Seated DB Press - 3x12

• C2: Pull ups 3x10

• D1: Seated row 3x12

• D2: Tricep pushdown 3x12

50 DB sit ups to finish