The Hut Programme WC 24 August
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
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