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 Feb 9, 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:
- 12 Chest-to-bar pull-ups
- 20 Push-ups
- 12 Lateral bounds
- 12 V-ups
- 20 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Shrimp squats
- 25 Air squats
- 25 Clean and press
- 25 Jump rope
- 25 Lunges
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Lateral bounds
- 12 Clean and press
- 15 Devil press
- 15 Sandbag Cleans (30 lbs Sandbag)
- 20 V-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Press
- 20 Farmer's walk
- 25 Pull-ups
- 20 Lateral bounds
- 20 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Jump rope
- 30 Lateral bounds
- 30 Thrusters
- 30 Bear crawls
- 30 Side plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Chest-to-bar pull-ups
- 40 Box jumps
- 40 Lunges
- 30 Overhead press
- 30 Man makers
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 30 Light stretching
- 40 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching