Winter Sleeper Body
The Hard Way Fitness
Multi-sportOur Promise
Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.
Who is this Programme for
Our Winter Sleeper body programme is for those who want a training programme designed to build a strong, resilient body during winter capable of good lifts, maintaining cardiovascular strength and having a resilient engine no matter what the conditions or training require.
About this Programme
This programme runs for 15 weeks, across those 15 weeks you're going to power through several phases, foundations, locking-in, big push week, de-load week, new baseline phase, building up again phase, mastery phase, challenge week prep and challenge week, de-load, standards test week, and awards week.
Generally you'll complete 5 workouts a week but this varies up/down depending on the week.
What you Will Get Out of the Programme
By the end of 15 weeks, you’ll have built strength and endurance through progressive strength, cardiovascular and bodyweight training, improved mobility and resilience to move better and last longer, and mental toughness and discipline by taking on weekly challenges and completing them head-on
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. RAMP Block B (Activation) Focus: engage key stabilizers before main lifts. Glute Bridge x10, Dead bug x10, Scapular Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. RAMP Block C (Mobilization) Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Block D – Potentiation Focus: prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Coach note: Perform explosively but stay relaxed. Quality of movement over volume.
B
KB swings
10, 15, 20, 25 @ 75 %
C
Ab Wheel
1 x MAX
D
Back Squat
10, 8, 6, 5, 3, 2, 1 @ 20, 40, 50, 60, 70, 80, 90 %
E
Floor Kettlebell Press
3 x 10 @ 75 %
F
Pull-Up
2 x MAX
G
Barbell Bicep Curl
3 x 5 @ 80 %
H
Gorilla Row
3 x 10 @ 80 %
I
Single Leg RDL
3 x 10 @ 80 %
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. RAMP Block B (Activation) Focus: engage key stabilizers before main lifts. Glute Bridge x10, Dead bug x10, Scapular Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. RAMP Block C (Mobilization) Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Block D – Potentiation Focus: prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Coach note: Perform explosively but stay relaxed. Quality of movement over volume.
Plate Carrier Circuit
B
Complete this 3 round circuit, each round should take 10-15 minutes. Try to go unbroken. Round 1: 45 seconds work, 15 seconds rest 00:45 Butt Kicks 00:45 Squat Jumps 00:45 Side Straddle Hops 00:45 Jump Lunges 00:45 Squat Taps 00:45 Mountain Climbers 00:45 Lying Leg Kicks 00:45 Large Flutter Kicks 00:45 Skaters 00:45 Burpees Rest 2-3 Minutes and Put on a Plate Carrier Round 2: 45 seconds work, 15 seconds rest 00:45 Jumping Jacks 00:45 Air Squats 00:45 Push Ups 00:45 Forward Lunges 00:45 Mountain Climbers 00:45 Sway Squats 00:45 Plank Ups 00:45 Plank Walk-Outs 00:45 Burpees 00:45 Jumping Jacks Rest 2-3 Minutes Round 3:45 seconds work, 15 seconds rest 00:45 High Knees 00:45 Forearm Plank 00:45 Squat Jumps 00:45 Push-Ups 00:45 Mountain Climbers 00:45 Flutter Kicks 00:45 Skaters 00:45 Plank-Ups 00:45 Burpees 00:45 Jumping Jacks
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. RAMP Block B (Activation) Focus: engage key stabilizers before main lifts. Glute Bridge x10, Dead bug x10, Scapular Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. RAMP Block C (Mobilization) Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Block D – Potentiation Focus: prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Coach note: Perform explosively but stay relaxed. Quality of movement over volume.
B
KB swings
10, 15, 20, 25 @ 75 %
C
Ab Wheel
1 x MAX
D
Bench Press
10, 8, 6, 5, 3, 2, 1 @ 20, 40, 50, 60, 70, 80, 90 %
E
Dual KB Front Squat
3 x 10 @ 75 %
F
Chin-Up
2 x MAX
G
Barbell Bicep Curl
3 x 5 @ 80 %
H
Barbell Row
3 x 8 @ 70 %
I
Single Leg RDL
3 x 10 @ 85 %
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. RAMP Block B (Activation) Focus: engage key stabilizers before main lifts. Glute Bridge x10, Dead bug x10, Scapular Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. RAMP Block C (Mobilization) Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Block D – Potentiation Focus: prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Coach note: Perform explosively but stay relaxed. Quality of movement over volume.
B1
Sandbag Clean and Press
7 x 6 @ 77.16 kg
B2
Sandbag Carry
7 x 10 @ 80 %
B3
Navy Seal Push-up
7 x 10
B4
Rowing
7 x 0:45
Prep
A
Hard Body Code Preparation for Work Circuit
Start with 5-10 minutes on any cardio machine, start slow, get progressively faster but not sprinting until you start to sweat and feel your respiration start to increase. The goal is to raise your body temperature. RAMP Block B (Activation) Focus: engage key stabilizers before main lifts. Glute Bridge x10, Dead bug x10, Scapular Push-Up x10 Coach note: Move slowly and with control. The goal is engagement, not fatigue. RAMP Block C (Mobilization) Start from the bottom up. Lift one leg and gently roll your ankle joint in circles, alternating directions. Move to the knees, performing small, controlled circles in both directions. Rotate the hips slowly, opening the stance as needed to maintain balance. Roll the shoulders forward and backward with control, then finish with gentle neck rotations, keeping the movement smooth and within a comfortable range. Block D – Potentiation Focus: prepare for higher intensity and neural readiness. Example exercises: Jump Squat x5, Push-Up to Shoulder Tap x6, Lateral Bounds x5 each side Coach note: Perform explosively but stay relaxed. Quality of movement over volume.
B
Cardio
@ 60:00
Stephen Mooney
Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.
Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the result
Get Winter Sleeper Body
Jose
Engineering Volunteer Firefighter/EMT
Verified Athlete"Coming off the back of a power lifting programme, I completed a 12 week hypertrophy focused program by Hard Way Fitness custom made for me with my inputs/testing before we started. It was amazing for me, got me ready for volleyball season."
Małgorzata
Civil Servant
Verified Athlete"5 kids means time is of the essence for me when it comes to training. Hard Way Fitness analysed my week and found two spots for me to train and with a little bit of planning I was able to implement it, the accountability helped a lot. The Programme was exactly what I needed."
Eric
Air Force Pilot & Entrepreneur
Verified Athlete"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier."
Daniel
Programmer/Developer
Verified Athlete"Hard Way Fitness programmes and their team training are unique in that they blends really good training, with the experience of how to fit it into real working adult and parents busy days. The community aspect is phenomenal for accountability and keeping you compliant"
