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 May 18, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Wide-grip pull-ups
- 12 Push-ups
- 15 Jumping jacks
- 12 Plank
- 12 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Single-leg squats
- 8 Goblet squats
- 10 Devil press
- 10 Sprint intervals
- 10 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Clean and press
- 30 Squat to press
- 30 Sprint intervals
- 30 Flutter kicks
- 40 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Wall balls
- 20 Axle Deadlifts
- 20 Sandbag Lunges (30 lbs Sandbag)
- 25 Squats
- 25 Ring rows
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Butt kickers
- 30 High knees
- 30 Bear crawls
- 30 Clean and press
- 30 Plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Sprint intervals
- 40 Rope climbs
- 40 Squat to press
- 40 Single-leg squats
- 40 Chest-to-bar pull-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Yoga flow
- 15 Light stretching
- 12 Walking
- 15 Foam rolling
Cool-down: 5 minutes stretching