The Hut Programme WC 20 July

Monday - Full body strength & endurance

BB Reverse Lunges 3x10 each side

Pull ups/Lat pulldown x10

Mountain climbers x20

x4

DB chest press x10-12

OH DB carry 30m

x3

10-15 min AMRAP

12 DB push press

12 calorie row

12 DB Goblet squat

12 cal ski

Tuesday - Lower Strength

In pairs work for 4 mins on each station

1 - 8-10 Hip thrusts, 6-8 Bulgarian SS each side

2 - BB squats 4-6 (take in turns)

3 - Leg curl machine 6-8 reps, box jumps 5-6 reps

4 - walking lunges 15m, DB push press x12

5 - RDL x6-8, flutter kicks x30

6 - farmer carry 30m, OH DB carry 30m

Core:

30 up and overs

30 scissors

20 v ups

2-3 rounds

Wednesday - Circuits

20:10 x4

inchworms

BW squats

mountain climbers

plank twists

40:20 x3-4 - 1 min rest between rounds

1 - Wall balls

2 - wall sit

3 - air bike

4 - squats DB/BB

5 - DB press

6 - devils press

7 - quick step ups

8 - plank

9 - front to side raises

Thursday - Full Body Strength & Endurance

20:10 x 4

Plank walkouts

lunges

bicycles

shoulder taps

In pairs work through for 20 mins - You Go I Go, you both complete all reps e.g. one person does 10 deadlifts, partner does 10 deadlifts then move on

10 deadlifts (ygig)

5 synchro burpees

10 box step overs (ygig)

5 synchro burpees

10 DB squats

20 synchro mountain climbers

10 lunges each side

20 synchro mountain climbers

Rest 1-2 mins then repeat

Isolation work

Bicep curls

Tricep dips

Glute bridges

12 reps of each x3 rounds

Friday - Strength Full Body

Spend 4 mins on each station in pairs and keep swapping over

1 - Leg press x10, romanian deadlifts x10

2 - Pull ups x5-10, DB shoulder press x10-12

3 - Squats x6-8 (one work one rest)

4 - Hip thrusts x8-10, bulgarian SS x6-8 each side

5 - Seated cable row x8-10, lateral raises x12

6 - DB floor chest press x10-12, gorilla row x10 each side

Core:

20 flutter kicks

20 plank dips

30 sec to 1 min plank hold

rest and repeat 3 x

Saturday - BodyFIT 8.30am

EMOM x8

minute 1 - 10-12 push press

minute 2 - 16 lunges (8 each side)

Shared Reps (15 mins)

Working together, complete:

• 100 Wall Balls

• 80 Kettlebell Swings

• 60 Burpees

• 40 Devil's Press

• 20 Box step overs

You can split the reps however you like. Only one person works at a time.

Partner Conditioning Finisher (10 mins)

Every minute for 10 minutes:

Partner A:

• 100m run

Partner B:

• Max bodyweight reps until Partner A finishes:

  • Minute 1 – Air Squats

  • Minute 2 – Mountain Climbers

  • Minute 3 – Sit Ups

  • Minute 4 – Lunges

  • Minute 5 – Burpees

  • Repeat for minutes 6-10
    

Swap roles every minute.

Keep a running total of all bodyweight reps completed as a pair.