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 Jun 16, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Pull-ups
- 10 Push-ups
- 12 Sprint intervals
- 10 Russian twists
- 10 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Bulgarian split squats
- 15 Lunges
- 15 Devil press
- 15 Lateral bounds
- 12 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Renegade rows
- 40 Clean and press
- 40 Mountain climbers
- 30 Hollow holds
- 40 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Sandbag Rows (25 lbs Sandbag)
- 20 Axle Deadlifts
- 20 Dumbbell rows
- 15 Jumping jacks
- 15 Pike push-ups
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Jump rope
- 20 Lateral bounds
- 20 Squat to press
- 25 Devil press
- 20 Flutter kicks
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Rope climbs
- 40 Burpees
- 40 Cossack squats
- 40 Medicine ball slams
- 30 Box jumps
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 10 Light stretching
- 8 Walking
- 10 Foam rolling
Cool-down: 5 minutes stretching