The Hut Programme WC 24 August

Tara Hall
4 days ago
2 min read

Monday

A1: Barbell Back Squats – 4x6
A2: Glute Bridges/Hip thrusts – 4x12
B1: Romanian Deadlifts – 4x10
B2: DB Step-Ups – 4x10/leg

Finisher (15-20 min AMRAP):

10 Wall Balls
10 Alternating Walking Lunges
10 Cal SkiErg/air bike/rower
100m Run

Core finish:

Partners

Partner A: standing - throw med ball/slam ball partner B does a sit up and throws it back each time x10 and swap over - 3x

Tuesday

A1: DB Shoulder Press – 4x8
A2: Pull-Ups/Assisted – 4xMax
B1: Thrusters – 4x10
B2: Renegade Rows – 4x10
Core: Hanging Knee Raises or Plank Holds – 3 sets

Bootcamp Finisher (10 min EMOM):

Odd mins: 10 DB Thrusters

Even mins: 10 Burpees over DB

Core:

3x20 bicycles

3x20 butterfly sit ups

Wednesday

A1: Deadlifts – 4x5
A2: Barbell Hip Thrusts – 4x10
B1: Kettlebell Swings – 4x15
B2: Box Jumps/Squat jumps – 4x10

Partner Challenge (For Time):

Each pair completes (split between you)

1km Row/Ski/Air bike/Run (split)
60 Wall Balls (30 each)
60 DB Snatches (30 each)
200m Farmers Carry (each)
Finish with 20 Syncro Burpees 💀

Thursday

Warm up:

200m run, 10 BW squats, 10 shoulder taps, 10 reverse lunges, 5 inchworms x3

40:20 x4

SkiErg
DB Goblet Squats
Lunges (bodyweight or with DBs)
Burpee Box jumps
Run
Push Press (DB or Barbell)
Ball Slams (or normal Wall Balls if preferred)

Extra if more people:

Inchworms
Kb swings
Sit ups

Friday

Strength

A1: Barbell Hip Thrusts – 4x10
A2: Banded Crab Walks – 4x15 steps
B1: Sumo Deadlifts – 3x12
B2: Frog Pumps – 3x20
C1: Seated DB Press - 3x12
C2: Pull ups 3x10
D1: Seated row 3x12
D2: Tricep pushdown 3x12

50 DB sit ups to finish

Hybrid (Open Gym)

Warm-Up:

Dynamic stretches: Leg swings, inchworms, arm circles
10 Air Squats
5 Burpees
10 Walking Lunges

1️⃣ 400m Run

2️⃣ 500m SkiErg

3️⃣ 30 Wall Balls (4–6kg)

4️⃣ 30m Sled Push (light/moderate weight based on space)

5️⃣ 30m Sled Pull (ropes or TRX works too)

6️⃣ 20 Burpee Broad Jumps

7️⃣ 200m Farmers Carry (2x KBs or DBs)

8️⃣ 20 DB Thrusters (Light-Moderate)

If easier do as a circuit 40:20 x3-4

Beginners: reduce reps to 15–20

Advanced: keep the full reps, push pace on run/row/erg

Optional Finisher:

6-Min EMOM Core Burner

Odd mins: 20 Russian Twists + 10 Leg Raises

Even mins: 30s Plank + 10 DB Sit-Ups