Aloha All Kine ‘ohana,
This week marks a key checkpoint in our summer training. After weeks of building, it’s time to assess your Squat Endurance. Whether you’re finishing all 20 reps or aiming for quality under load, show up with confidence — your progress is in how you move, not just what you lift.
We’ve also got classic conditioning, hybrid efforts, and strength-focused EMOMs. All workouts are designed to help you move with control, challenge your engine, and continue building total-body resilience.
Here’s what’s coming up:
Monday – Squat Endurance Assessment + Functional Conditioning
Strength: Squat Endurance Assessment (15 minutes)
- 1 set of 20 Back Squats @ goal SE weight
Quick Tip:
Stick with your breath and trust your tempo. This is not about speed — it’s about holding form from rep 1 to 20.
Metcon – For Time:
- 50/40 Cal Bike
- 600m Run
- 30 Box Step-ups (20/16)
- 50 Ring Rows
- 30 Box Step-ups (20/16)
- 500/400m Row
Quick Tip:
Find your rhythm early and pace transitions. The second round of step-ups is where focus counts — stay tall and don’t lose your breath.
Tuesday – Hybrid Conditioning for Total Reps
30 sec on / 30 sec off (Alternating Intervals)
- Row → Bike → Ski Erg
- Abmat Situps
- Double Unders
- 1 Round of Dumbbell “Macho Man” (3 Power Cleans, 3 Front Squats, 3 Push Jerks)
x 7 Rounds
Quick Tip:
This is about effort management. Push the machines, stay smooth on the dumbbells, and keep your reps clean and purposeful.
Wednesday – Olympic Lifting + Sprint Intervals
Weightlifting (15 minutes): Build to a Heavy Complex
Option 1:
- 1 Clean + 2 Front Squats + 1 Jerk
Option 2: - 1 Snatch + 2 Overhead Squats
Quick Tip:
Use your warm-up to dial in mechanics. Stay tight in your positions and move with speed under the bar.
Metcon – For Total Work Time:
Every 6 minutes x 3 sets:
- 2 Rounds:
• 15 Ground-to-Overhead
• 200m Run
Quick Tip:
Keep your barbell cycling efficient and consistent. Your goal is steady splits — don’t blow out early.
Thursday – LIIT: EMOMs + Strength Work
EMOM x 5 Minutes Each (20 Minutes Total):
- 4 Front Squats + 4 Burpees Over Bar + Walk
- 4 R Bulgarian Hinge + Split Squat + 10 High Knees + Walk
- 4 L Bulgarian Hinge + Split Squat + 10 High Knees + Walk
- 4 Sumo Deadlifts + 30 Jump Rope + Walk
Quick Tip:
This is low intensity by design — the goal is clean movement and steady effort. You should feel worked but not wrecked.
Strength Work:
3 Rounds:
- 14 Front Squats
- 14 B-Stance Deadlifts (each side)
Walk 60 seconds between rounds
3 Rounds:
- 14 Single-Leg Hip Thrusts (each side)
- 14 Cossack Squats (L+R = 1)
Walk 60 seconds between rounds
Finisher:
- 50 Dumbbell Narrow Squats (as few sets as possible)
- Max reps of unbroken Pulsing Squats (optional weight)
Quick Tip:
Keep your hips controlled and breathing steady. These accessories are here to build durability — own each rep.
Friday – Posterior Strength + Endurance Test
Strength: Deadlifts (15 minutes)
- Accumulate 5–7 sets of 3 Deadlifts
- Build up to no more than 85% of your 1RM
Quick Tip:
Control the pull from the floor — no jerking. Hold tension at the bottom and reset between reps if needed.
Metcon – Choose Your Challenge
Option 1: Assessment – Upper/Lower Endurance
OR
For Time:
21–15–9
- Deadlifts (225/155)
- Handstand Pushups
Quick Tip:
Break early to maintain form. If you’re doing the assessment, go steady and clean. If you’re tackling the benchmark, attack the 15s — that’s where the race is.
Final Notes – Finish Strong
This week is about bringing it full circle — assessing what you’ve built, refining your movement, and showing up consistently. Whether you’re chasing reps or chasing rhythm, the win is in the effort.
Train hard, recover smart, and keep that Maui strength flowing.
– All Kine Coaching Team
