Weekly HIIT and Strength Workouts
The Weekly Workouts include a mix of upper, lower, and total body workouts, with a dedicated rest/ active rest day
Level: Advanced
Week of Sep 8, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Diamond push-ups
- 12 Ring rows
- 8 High knees
- 8 V-ups
- 8 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Thrusters
- 8 Goblet squats
- 12 Dragon squats
- 12 Sandbag Rows (40 lbs Sandbag)
- 12 Jumping jacks
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Sandbag Burpee Over (40 lbs Sandbag)
- 12 Bear crawls
- 12 Leg raises
- 12 GHD sit-ups
- 20 Thrusters
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Squats
- 12 Press
- 15 Pike push-ups
- 12 Butt kickers
- 12 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 High knees
- 40 Jumping jacks
- 30 Renegade rows
- 40 Squat to press
- 30 Russian twists
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Farmer's walk
- 12 Rope climbs
- 10 High knees
- 12 Devil press
- 10 Jump squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 8 Light stretching
- 8 Walking
- 8 Foam rolling
Cool-down: 5 minutes stretching