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 3, 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:
- 12 Ring rows
- 10 Pike push-ups
- 10 Muscle-ups
- 10 Sandbag Squats (40 lbs Sandbag)
- 10 Jump rope
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Cossack squats
- 25 Lunges
- 25 Thrusters
- 25 Mountain climbers
- 25 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Man makers
- 12 Turkish get-ups
- 8 Jump rope
- 12 Side plank
- 10 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Deadlifts
- 10 Overhead press
- 10 Push-ups
- 10 Lateral bounds
- 8 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Lateral bounds
- 25 Mountain climbers
- 20 Bear crawls
- 20 Clean and press
- 20 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Ring rows
- 10 Butt kickers
- 12 Sandbag Shoulder-to-Overhead (25 lbs Sandbag)
- 12 Sled pushes/pulls
- 8 Cossack squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Yoga flow
- 25 Light stretching
- 20 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching