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 Sep 7, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Pike push-ups
- 30 Ring rows
- 40 Butt kickers
- 30 Bicycle crunches
- 40 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Single-leg squats
- 20 Bulgarian split squats
- 20 Clean and press
- 20 Box jumps
- 15 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Thrusters
- 12 Burpees
- 15 High knees
- 20 Flutter kicks
- 12 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Farmer's walk
- 8 High knees
- 10 Axle Deadlifts
- 8 Handstand push-ups
- 12 Sandbag Shoulder-to-Overhead (25 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Box jumps
- 40 Sprint intervals
- 30 Renegade rows
- 40 Man makers
- 30 Russian twists
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Squat to press
- 40 Sandbag Front Squats (40 lbs Sandbag)
- 30 Sled pushes/pulls
- 30 Butt kickers
- 30 Lunges
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 8 Light stretching
- 10 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching