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 Nov 10, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Chest-to-bar pull-ups
- 15 Wide-grip pull-ups
- 20 Box jumps
- 12 Side plank
- 12 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Cossack squats
- 20 Single-leg squats
- 25 Thrusters
- 25 Sprint intervals
- 25 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Bear crawls
- 40 Turkish get-ups
- 40 High knees
- 30 Sit-ups
- 30 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Press
- 20 Diamond push-ups
- 25 Squats
- 25 Lateral bounds
- 20 Sandbag Burpee Over (25 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Lateral bounds
- 30 High knees
- 40 Turkish get-ups
- 30 Man makers
- 40 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Renegade rows
- 8 Bulgarian split squats
- 8 Kettlebell swings
- 10 Sprint intervals
- 8 Push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Yoga flow
- 30 Light stretching
- 30 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching