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 Oct 6, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Flutter kicks
- 20 Chest-to-bar pull-ups
- 25 Diamond push-ups
- 20 Jump rope
- 25 Sandbag Lunges (40 lbs Sandbag)
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Cossack squats
- 15 Renegade rows
- 15 High knees
- 12 Bulgarian split squats
- 20 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Squat to press
- 12 Burpees
- 12 Step-ups
- 10 Plank
- 10 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Sandbag Shoulder-to-Overhead (40 lbs Sandbag)
- 15 Medicine ball slams
- 12 Axle Deadlifts
- 15 Handstand push-ups
- 20 Mountain climbers
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 High knees
- 10 Lateral bounds
- 10 Thrusters
- 12 Renegade rows
- 12 Plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Sled pushes/pulls
- 30 Jump lunges
- 30 Push-ups
- 40 Renegade rows
- 40 Jumping jacks
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 25 Light stretching
- 25 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching