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 8, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Diamond push-ups
- 12 Pull-ups
- 12 High knees
- 8 Leg raises
- 12 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Air squats
- 15 Bulgarian split squats
- 12 Thrusters
- 20 Sprint intervals
- 20 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Squat to press
- 20 Man makers
- 25 Jump rope
- 25 Russian twists
- 20 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Wall balls
- 12 Overhead press
- 10 Wide-grip pull-ups
- 12 Sprint intervals
- 10 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Butt kickers
- 30 Jump rope
- 30 Renegade rows
- 40 Squat to press
- 30 Flutter kicks
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Lunges
- 15 Pike push-ups
- 20 Wall balls
- 20 Sandbag Cleans (25 lbs Sandbag)
- 20 Sled pushes/pulls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 20 Light stretching
- 20 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching