The Hut Programme WC 28 Sept
Monday – Upper Body Strength + AMRAP
Warm-up
2 rounds:
10 band pull-aparts
10 push-ups
10 dumbbell rows
10 shoulder presses
10 bodyweight squats
20 mountain climbers
Strength – 20 minutes
4 rounds:
8 dumbbell bench press
10 single-arm dumbbell rows each side
8 dumbbell shoulder press
10 barbell Romanian deadlifts
30 sec plank
Rest 60–90 sec between rounds
AMRAP – 12 minutes
10 dumbbell push press
12 kettlebell swings
10 wall balls
8 burpees
12 alternating reverse lunges
Tuesday – Lower Body Strength + EMOM
Warm-up
2 mins easy bike
10 squats
10 reverse lunges
10 glute bridges
10 kettlebell deadlifts
Strength
Every 3 minutes x 6:
8 barbell deadlifts
10 goblet squats
8 Bulgarian split squats each leg
Use a challenging weight while keeping good form
EMOM – 12 minutes
Minute 1:
10 barbell or dumbbell squats
Minute 2:
12 kettlebell swings
Minute 3:
8 burpees
Repeat 4 times
Wednesday – Full Body Circuit
6 stations
45 sec work
15 sec transition
3 rounds
Station 1:
Dumbbell thrusters
Station 2:
Bike
Station 3:
Kettlebell deadlifts
Station 4:
Wall balls
Station 5:
Rower/ski
Station 6:
Dumbbell walking lunges + 5 burpees
Rest 2 minutes after each round
Final 6-minute AMRAP:
10 goblet squats
10 dumbbell rows
10 wall balls
5 burpees
Thursday – Full Body Strength + EMOM
Warm-up
2 rounds:
10 air squats
10 alternating lunges
10 light deadlifts
10 dumbbell rows
10 shoulder presses
Strength
4 rounds:
8 barbell front squats
10 dumbbell bench press
10 barbell bent-over rows
10 Romanian deadlifts
8 dumbbell push press
Rest 90 sec between rounds
EMOM – 15 minutes
Minute 1:
10 wall balls
Minute 2:
10 kettlebell swings
Minute 3:
8 burpees
Minute 4:
10 alternating dumbbell lunges
Minute 5:
40 sec cardio
Repeat 3 times
Friday – Strength + 15-Minute AMRAP
Warm-up
2 mins easy cardio
10 squats
10 deadlifts
10 lunges
10 push-ups
10 shoulder presses
Strength – 15 minutes
Every 3 minutes x 5:
8 barbell squats
10 dumbbell Romanian deadlifts
8 dumbbell push press
10 bent-over rows
AMRAP – 15 minutes
12 kettlebell swings
10 dumbbell goblet squats
10 wall balls
8 burpees
200m run
Try to beat your number of rounds/reps across the session if repeating this workout in the future
Finisher – 4 minutes
20 sec work / 10 sec rest
Alternate:
Squat jumps
Mountain climbers
Saturday – Hybrid Team Workout
Warm-up
2 rounds:
200m run
10 walking lunges
10 kettlebell swings
10 wall balls
5 burpees
10 air squats
Main workout – 3 person teams
Complete 4 rounds:
600m run
30 wall balls
30 walking lunges
20 burpee broad jumps
20 kettlebell swings
15 dumbbell thrusters
20 calories bike
The team can split the reps however they like, but everyone runs together
Rest 2 minutes between rounds
Finisher – 8 minutes
AMRAP as a team:
20 wall balls
15 dumbbell walking lunges
10 burpees
10 kettlebell swings
100m run
One person works on the reps while the other two rest. Once the reps are complete, everyone runs 100m together, then start the next round.
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