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 Aug 10, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Chest-to-bar pull-ups
- 20 Diamond push-ups
- 20 Box jumps
- 25 V-ups
- 20 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Cossack squats
- 15 Jump lunges
- 12 Burpees
- 12 Mountain climbers
- 15 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Turkish get-ups
- 8 Bear crawls
- 8 Bar muscle-ups
- 10 Jump rope
- 12 Sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Heavy Kettlebell Swings
- 8 Handstand push-ups
- 10 Sandbag Front Squats (35 lbs Sandbag)
- 8 Mountain climbers
- 10 Farmer's walk
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Step-ups
- 30 Box jumps
- 30 Thrusters
- 40 Renegade rows
- 30 Russian twists
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Rope climbs
- 15 Burpees
- 12 Handstand push-ups
- 12 Wall balls
- 20 Sandbag Cleans (25 lbs Sandbag)
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Yoga flow
- 8 Light stretching
- 10 Walking
- 8 Foam rolling
Cool-down: 5 minutes stretching