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 Dec 8, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Push-ups
- 12 Diamond push-ups
- 12 Mountain climbers
- 10 V-ups
- 10 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Goblet squats
- 12 Air squats
- 12 Turkish get-ups
- 12 High knees
- 12 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Burpees
- 8 Bear crawls
- 12 Butt kickers
- 8 Dead bugs
- 12 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Farmer's walk
- 20 Wall balls
- 12 Dips
- 12 Box jumps
- 12 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Sprint intervals
- 25 Box jumps
- 20 Turkish get-ups
- 25 Renegade rows
- 25 Hollow holds
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Rope climbs
- 25 Bulgarian split squats
- 20 Dumbbell rows
- 20 Sprint intervals
- 20 Pike push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 20 Light stretching
- 12 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching