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 Jan 26, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Pike push-ups
- 8 Chest-to-bar pull-ups
- 8 Jump rope
- 10 Russian twists
- 10 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Lunges
- 15 Single-leg squats
- 12 Shrimp squats
- 15 Devil press
- 15 Sandbag Burpee Over (30 lbs Sandbag)
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Renegade rows
- 12 Turkish get-ups
- 15 Box jumps
- 20 Bicycle crunches
- 15 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Farmer's walk
- 20 Press
- 20 Pull-ups
- 25 Mountain climbers
- 25 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Butt kickers
- 20 Mountain climbers
- 12 Clean and press
- 15 Turkish get-ups
- 12 Hollow holds
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Step-ups
- 10 Goblet squats
- 8 Ring rows
- 12 Sandbag Front Squats (40 lbs Sandbag)
- 10 Kettlebell swings
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 25 Light stretching
- 20 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching