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 Apr 20, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Ring rows
- 12 Sandbag Squats (25 lbs Sandbag)
- 12 Wide-grip pull-ups
- 20 High knees
- 20 Dead bugs
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Jump squats
- 15 Air squats
- 20 Clean and press
- 20 Mountain climbers
- 15 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Turkish get-ups
- 20 Burpees
- 25 Box jumps
- 25 Leg raises
- 20 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Medicine ball slams
- 25 Squats
- 25 Dips
- 25 Lateral bounds
- 25 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Lateral bounds
- 10 Mountain climbers
- 10 Thrusters
- 12 Burpees
- 12 Plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Sled pushes/pulls
- 12 Sandbag Shoulder-to-Overhead (35 lbs Sandbag)
- 20 Bear crawls
- 20 Squats
- 12 Push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 8 Light stretching
- 10 Walking
- 10 Foam rolling
Cool-down: 5 minutes stretching