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 Mar 23, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Muscle-ups
- 12 Ring rows
- 10 Jump rope
- 8 Dead bugs
- 12 Sandbag Squats (40 lbs Sandbag)
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Jump squats
- 12 Cossack squats
- 12 Man makers
- 12 Jump rope
- 12 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 GHD sit-ups
- 40 Sandbag Shoulder-to-Overhead (40 lbs Sandbag)
- 30 Box jumps
- 30 V-ups
- 30 Turkish get-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Dumbbell rows
- 12 Deadlifts
- 8 Pull-ups
- 12 Jump rope
- 10 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Mountain climbers
- 20 Butt kickers
- 20 Turkish get-ups
- 12 Squat to press
- 20 Side plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Sled pushes/pulls
- 40 Single-leg squats
- 40 Dumbbell rows
- 40 Chest-to-bar pull-ups
- 30 Clean and press
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Yoga flow
- 20 Light stretching
- 15 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching