The Hut Programme WC 21 Sept
Monday – Lower Body Strength + EMOM
Warm-up
2 rounds:
10 bodyweight squats
10 reverse lunges
10 glute bridges
10 kettlebell deadlifts
Strength block – 15 minutes
Every 3 minutes x 5 rounds:
8 barbell back squats
8 Romanian deadlifts
10 alternating reverse lunges
Choose weights that feel challenging but leave 2–3 good reps in the tank
EMOM – 12 minutes
Minute 1:
12 kettlebell swings
Minute 2:
10 dumbbell goblet squats
Minute 3:
8 step ups each leg
Repeat 4 times
Finisher – 5 minutes
AMRAP:
20 sec wall sit
10 alternating lunges
10 glute bridges banded/weighted
Tuesday – Full Body Strength AMRAP
Warm-up
2 mins easy cardio
10 squats
10 lunges
10 glute bridges
10 shoulder presses
20 mountain climbers
Strength
3 rounds:
10 barbell deadlifts
10 dumbbell bench press
10 barbell or dumbbell bent over rows
10 dumbbell shoulder press
10 up and overs
Rest 60–90 seconds between rounds
AMRAP – 15 minutes
10 press ups
10 dumbbell thrusters
12 walking lunges
10 wall balls
20 russian twists
Aim for consistent rounds rather than sprinting the first 5 minutes
Wednesday – Full Body Circuit
Strength Circuits
20:10 x4
BW squats
Plate G2OH
Shoulder taps
Glute bridges
Strength circuit
45:20 x3-4
1 - KB deadlifts
2 - Alternating DB shoulder press
3 - Bent over row
4 - DB squats
5 - Glute bridges
6 - Ball slams
7 - Steps ups
8 - Press ups
9 - russian twists
10 - lateral raises
Thursday – Upper Body Strength + EMOM
Warm-up
2 rounds:
10 arm circles each direction
10 push ups
10 shoulder presses
10 squats
20 sec plank
Strength block
4 rounds:
8–10 dumbbell bench press
10 single-arm dumbbell rows each side
8–10 dumbbell shoulder press
10–12 dumbbell Romanian deadlifts
Rest 60–90 seconds
EMOM – 15 minutes
Minute 1:
10 dumbbell push press
Minute 2:
12 kettlebell swings
Minute 3:
12 BB bicep curls
Minute 4:
12 alternating reverse lunges
Minute 5:
12 tricep dips
Repeat 3 times
Friday – Strength
Warm-up
2 mins easy cardio
10 squats
10 deadlifts
10 lunges
10 push ups
10 shoulder presses
Strength – 16 minutes
Every 4 minutes x 4:
8 BB pull ups
8 DB squats
10 DB push press
10 BB pendlay row (bent over row, plates touch floor each rep)
Use the remaining time in each 4 minute block to recover
AMRAP – 12 minutes
10 dumbbell thrusters
12 kettlebell swings
10 wall balls
10 alternating lunges
8 butterfly sit ups
Finisher – 4 minutes
20 sec work / 10 sec rest
Alternate:
Flutter kicks
Mountain climbers
Saturday – Hybrid Strength & Conditioning
Warm-up
2 rounds:
200m run
10 squats
10 walking lunges
10 shoulder taps
10 hip openers
10 glute bridges
Main workout – 5 rounds
500m run (optional) or 200m run/row/ski
15 wall balls or DB push press
12 dumbbell walking lunges
50m farmer carry
15 kettlebell swings
10 dumbbell thrusters
Rest 90 seconds between rounds
EMOM – 15 minutes
Minute 1:
12 wall balls
Minute 2:
5-10 devils press
Minute 3:
12 alternating lunges
Minute 4:
10 kettlebell swings
Minute 5:
5-10 box jumps
Repeat 3x
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