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 Jul 6, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Bicycle crunches
- 25 Sandbag Burpee Over (40 lbs Sandbag)
- 25 Pike push-ups
- 25 Step-ups
- 20 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Dragon squats
- 30 Sandbag Squats (25 lbs Sandbag)
- 30 Clean and press
- 30 Air squats
- 30 Jump rope
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Sandbag Front Squats (30 lbs Sandbag)
- 20 Leg raises
- 20 Devil press
- 20 Renegade rows
- 20 Step-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Axle Deadlifts
- 12 Lateral bounds
- 15 Farmer's walk
- 15 Diamond push-ups
- 12 Sandbag Squats (25 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Mountain climbers
- 30 Box jumps
- 40 Burpees
- 40 Turkish get-ups
- 30 Leg raises
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Sled pushes/pulls
- 20 Single-leg squats
- 20 Farmer's walk
- 15 Man makers
- 20 Butt kickers
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 20 Light stretching
- 25 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching