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 22, 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:
- 12 Ring rows
- 20 Chest-to-bar pull-ups
- 20 Mountain climbers
- 15 Leg raises
- 12 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Cossack squats
- 40 Air squats
- 40 Clean and press
- 40 Lateral bounds
- 40 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Burpees
- 8 Squat to press
- 8 Butt kickers
- 8 Flutter kicks
- 12 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Jumping jacks
- 15 Heavy Kettlebell Swings
- 12 Overhead press
- 15 Sandbag Lunges (40 lbs Sandbag)
- 20 Wide-grip pull-ups
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Butt kickers
- 40 Mountain climbers
- 40 Clean and press
- 40 Thrusters
- 40 Bicycle crunches
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Clean and press
- 40 Sled pushes/pulls
- 30 Dips
- 40 Deadlifts
- 40 Jumping jacks
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 25 Light stretching
- 25 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching