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 May 11, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Sandbag Squats (40 lbs Sandbag)
- 15 Dips
- 12 Dead bugs
- 15 Lateral bounds
- 20 Diamond push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Mountain climbers
- 12 Sandbag Lunges (30 lbs Sandbag)
- 12 Pistol squats
- 10 Burpees
- 8 Air squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Sprint intervals
- 25 GHD sit-ups
- 25 V-ups
- 20 Devil press
- 25 Clean and press
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Press
- 8 Wall balls
- 12 Wide-grip pull-ups
- 10 Box jumps
- 8 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jumping jacks
- 20 Jump rope
- 20 Burpees
- 20 Man makers
- 25 Bicycle crunches
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Sandbag Cleans (40 lbs Sandbag)
- 15 Farmer's walk
- 12 Diamond push-ups
- 15 Clean and press
- 15 Rope climbs
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Yoga flow
- 20 Light stretching
- 20 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching