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 13, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Lateral bounds
- 20 Muscle-ups
- 20 Wide-grip pull-ups
- 20 Dips
- 20 Side plank
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jump squats
- 20 Pistol squats
- 20 Squat to press
- 20 Box jumps
- 12 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Squat to press
- 20 V-ups
- 12 Bar muscle-ups
- 15 Sandbag Good Mornings (40 lbs Sandbag)
- 12 Bear crawls
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Deadlifts
- 20 Kettlebell swings
- 25 Pull-ups
- 25 High knees
- 25 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Lateral bounds
- 15 Butt kickers
- 12 Burpees
- 12 Turkish get-ups
- 20 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Devil press
- 25 Lateral bounds
- 20 Deadlifts
- 25 Sled pushes/pulls
- 25 Cossack squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 30 Light stretching
- 30 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching