The Hut Programme WC 27 July

Thursday 30th

Warm up as a pair

Partner A - run 200m

Partner B - holds plank

switch and complete 2x each

Together - 100m walking lunge - split between you e.g. do 10m each

Workout -

in pairs

7 min AMRAP

20 box jumps

20 wall balls

20 DB squats

20 G2OH

rest 2 mins and repeat 3x

5 min AMRAP

20 butterfly sit ups

20 walking lunges

100m run together

rest 2 mins and repeat 3x

Friday 31st July

Warm up - lower mobility and upper mobs

Strength 💪

4 mins on each station

1 - Seated DB shoulder press x8, pull ups x8

2- BB squats x5, box jumps x5

3- farmer carry 30m, plate G2OH x10

4- step ups x8 each side, 10 DB RDL

5 - Seated row x8, floor chest press x10

6- tricep cable pushdown x12, bicep curl x12

Abs 3-4x

20 up and overs

20 russian twists

10 sit ups

Saturday 8.30am

Warm-Up (5–7 mins)

• Jog around space or cone run

• Arm swings + shoulder rolls

• Inchworms x5

• Air squats x15

• Lunges x10 (each side)

• High knees + butt kicks (30 sec each)

EMOM 10: (Every Minute On the Minute) Alt between:

• Minute 1: 8–10 Dumbbell Front Squats (moderate weight)

• Minute 2: 6–8 Push-Ups to Dumbbell Renegade Row (3–4 each side)

In pairs: One works, one rests, switch every full round (reps are each)

As many rounds as possible in 20 minutes:

• 10 Dumbbell alternating Cleans (5 each side)

• 8 Dumbbell Push Press

• 10 DB squats (mod: air squats)

• 10 Sit-Ups or V-Ups

• 100m shuttle run or 30 seconds fast run

Keep track of total rounds as a pair.

Core

• 40 bicycle crunches (20 each side)

• 30 flutter kicks

• 20 Russian twists (bodyweight or light DB)

• 10 slow controlled leg raises