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 22, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Dips
- 20 Plank
- 25 Jump rope
- 25 Planche push-ups
- 25 Push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Jump lunges
- 25 Jump squats
- 25 Renegade rows
- 20 Jumping jacks
- 20 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 GHD sit-ups
- 20 Burpees
- 25 Sandbag Shoulder-to-Overhead (30 lbs Sandbag)
- 25 Flutter kicks
- 20 Clean and press
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Kettlebell swings
- 15 Wall balls
- 20 Wide-grip pull-ups
- 20 Sprint intervals
- 12 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jumping jacks
- 25 Mountain climbers
- 25 Bear crawls
- 25 Clean and press
- 25 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Clean and press
- 30 Pike push-ups
- 40 Squats
- 40 Pistol squats
- 30 Rope climbs
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 30 Light stretching
- 30 Walking
- 40 Foam rolling
Cool-down: 5 minutes stretching