We’re back with another powerful week of training. Whether you’re starting fresh, staying consistent, or building toward new goals, these workouts are built to challenge and support you.
We’re still rolling through our Squat Endurance cycle, and you’ll notice more single-arm strength work, core stability, and functional movement patterns that carry over into daily life — beach days, paddling, hikes, and everything in between.
Let’s take a look at what’s ahead this week, and as always — listen to your body, move with intent, and lean into the community.
Monday – Squat Endurance + Mixed Modal Conditioning
Strength: Squat Endurance (15 minutes)
Choose your challenge:
- 5–8 Back Squats @ goal SE weight
OR - 20 Back Squats @ 75–85% of goal SE weight
Quick Tip:
This is about capacity, not just load. Breathe between reps and find a strong rhythm — stay smooth, especially if you go for the 20.
Metcon – For Time (15 min CAP):
1-2-3-4 reps of:
- Wall Walks
- 16 Single Arm DB Hang Clean & Jerks
- 24 Walking Lunges
Quick Tip:
Wall walks are the limiter — stay calm and deliberate. Use the DB movements to keep moving. Breathe on the lunges.
Tuesday – Hybrid CORE Work + Tabata Burn
4 Rounds – For Total Reps/Cals:
- 1:00 Toes to Bar
- 1:00 SA Kettlebell Front Rack March
- 1:00 Row or Bike
- 1:00 Rest
Use the heaviest KB you can handle with control.
Quick Tip:
Keep your march tight — ribs down, hips steady. This movement builds real-world core strength that helps with hiking, surfing, and posture.
Core Finisher – Tabatas + Volume Sets
TABATA (8 rounds, 20s on / 10s rest):
- Hip Taps
Then 3 Rounds:
- 10 L + R + V-Ups
- 10 Heel Overs
Final Burnout:
- 50 Situps (fewest sets possible)
- Max Unbroken Russian Twists
Quick Tip:
This day is all about time under tension. Focus on control, not speed — especially with twisting and v-ups. Engage, breathe, and finish strong.
Wednesday – Chin-Up Strength + Gritty Conditioning
Strength: Chin-Ups (15 minutes)
- 4 sets of 5 Weighted Chin-Ups
- Building in load
Quick Tip:
Use a band or scale to strict if needed. Stay tall through the pull and lower with control.
Metcon – For Time (15 min CAP):
- 9 Burpee Pullups → 600m Run
- 15 Burpee Pullups → 400m Run
- 21 Burpee Pullups → 200m Run
Quick Tip:
Keep your breathing calm through the run. Find a steady pace on burpee pullups — strong jump, short break, move forward.
Thursday – LIIT: Upper Body Focus + Finisher
AMRAP 10:00 – Ladder Style (3-6-9-12…):
- Triceps Dips
- SA Push Press (Right)
- SA Push Press (Left)
- 1:00 Cardio of Choice
Then a second 10:00 AMRAP:
- Dumbbell Ground to Overhead
- Chest Flys
- Lateral Shoulder Raises
Finisher:
- 50 Pushups (as few sets as possible)
Scalable Options: Box, knee, or foam roll pushups
Quick Tip:
Today’s about control and burn. Don’t chase heavy — chase form. Your shoulders and triceps will thank you.
Friday – Olympic Lifting + Dumbbell Power
Weightlifting (15 minutes):
Build to a heavy complex:
Option 1:
- 1 Clean
- 2 Front Squats
- 1 Jerk
OR Option 2: - 1 Snatch
- 2 Overhead Squats
Quick Tip:
Focus on movement quality — bar close, smooth pull, strong footwork. This is a great day to dial in technique.
Metcon – AMRAP 16 Minutes:
- 12 SA DB Rows (Right, 70/50)
- 8 SA DB Front Squats (Right)
- 100ft Shuttle Run
- 12 SA DB Rows (Left)
- 8 SA DB Front Squats (Left)
- 100ft Shuttle Run
Quick Tip:
Don’t rush the rows. Brace hard and keep your shoulder square. Use the run as a reset between sides.
Final Notes
This week is all about smart intensity and building control under load. For our Maui crew — this kind of training transfers directly to the things we love: surfing, paddling, hiking, and staying active outside year-round.
Let’s keep lifting each other up — in and out of the gym.
Train hard. Stay grounded. Move with aloha.
– All Kine Coaching Team
