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 Mar 9, 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 Dips
- 12 Handstand push-ups
- 8 Jumping jacks
- 10 Dead bugs
- 12 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Jumping jacks
- 30 Jump lunges
- 40 Turkish get-ups
- 30 Dragon squats
- 40 Sandbag Cleans (35 lbs Sandbag)
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 GHD sit-ups
- 20 V-ups
- 12 Squat to press
- 15 Burpees
- 15 Box jumps
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Press
- 20 Dumbbell rows
- 20 Dips
- 20 Jump rope
- 25 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Sprint intervals
- 12 High knees
- 12 Bear crawls
- 12 Renegade rows
- 12 Bicycle crunches
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Sled pushes/pulls
- 20 Dumbbell rows
- 20 Mountain climbers
- 20 Sandbag Bear Hug Squats (35 lbs Sandbag)
- 20 Air squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 25 Light stretching
- 25 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching