The Hut Programme WC 3 August 2026

Monday - BodyFIT 9.30am and 6pm

Warm up:

3 mins cardio

20 walking lunges

inchworms wall to wall

mobility

8 minute AMRAP

5 cleans

5 front squats

5 push press

Strength:

4 sets of 5 reps back squat - do 2-3 warm up sets first to set your weight for the working sets

4 rounds - 10 reps of each

BB RDL

lying DB hamstring curls

heels elevated squats

4 rounds - 10 reps of each

side raises

bicep curls

tricep dips

abs: 10 reps of each x3

reverse crunches

russian twists

sit ups

Tuesday - BodyFIT 6.15am, 9.30am, 6pm

BodyFIT

4 rounds for time

20 russian twist

15 strict press

20 bear shoulder taps

Working in pairs complete (pairs split YGIG)

50 wall balls 40 walking lunges

30 burpee box jumps

20 goblet squats

20 butterfly sit ups

x2

AMRAP rest of session

10-walking lunges

50m farmer carry

10-press ups

10-sit ups

200m row/run/ski

Wednesday - BodyFIT 6.15am, 9.30am, 6pm

Romanian deadlifts 4x10-12

Barbell press 4x6-8

EMOM x6

10 lunges

10 press ups

EMOM x6

10 squats

10 thrusters

4 mins on each

1 - 20 shoulder taps, 10 ab extensions

2 - 20 glute bridges, 20 KB swings

3 - 5 deadlifts, 5 single arm press on each side

4 - 10 side lunges (5 each side), 20 heel taps

Thursday - BodyFIT 9.30am, 6pm

Barbell press 4x6-8 reps try go heavier

Working in pairs 4 mins on each superset

1 - 5 devils press, 10 goblet squat

2 - 12 push press, 12 gorilla row each side

3 - 20 russian twists, 20 flutter kicks

4 - 12 RDL, 12 glute bridges

5 - 20 KB swings, 20 shoulder taps

6 - 12 box jumps, 12 press ups

7 - 30m farmer carry, 30m walking lunges

Friday - 9.30am BodyFIT

BodyFIT 9.30am

Half class - Strength

A - Walking lunges 3x10 each side

B - Chest press 3x10

C - Romanian deadlifts with DB 3x10

D - Step ups 3x10 each side

E - Press ups 5x5

Other half - Cardio, then switch

Rower 200m

Press ups x10

X3

Bike 7 cals

Thrusters x10

X3

Box jumps x10

Pulse squats x10

X3

Saturday BodyFIT 8.30am

3 mins steady running

3 rounds

10 squats

10 glute bridges

AMRAP 10 mins in pairs (you go, I go) reps are total between you

wall balls x20

hand release press ups x20

walking lunges x20

sit ups x20

AMRAP 10 mins

thrusters x20

ball slams x20

farmer carry x5 wall to wall

stay in your pairs complete 4 sets of 12-15 reps (take in turns one rest, one works)

Bench Press 4x12-15

Squats 4x12-15