Welcome to your weekly programming at All Kine. This week blends strength, skill, conditioning, and low-intensity work to help you build capacity without burning out. Each day includes a focused workout and a quick tip to help you train smarter.
Monday – Strength & Kettlebell Complex
Strength – Deadlift
15 minutes:
- 4 sets of 3 reps
- Building in weight
Quick Tip:
Maintain a flat back and brace your core—only increase load if your form stays tight.
Metcon – For Time (15 min CAP)
3 Rounds:
- 20 Russian Kettlebell Swings
- 50m Suitcase Carry
Directly into:
3 Rounds:
- 20 American Kettlebell Swings
- 50m Front Rack Carry
Quick Tip:
Grip fatigue adds up fast. Breathe through the swings and walk tall on the carries—avoid slouching or rushing.
Tuesday – HYBRID Training
8 Rounds – 30 seconds on / 30 seconds off:
- Rowing
- Thrusters (45/35)
- Assault Bike
- Bodybuilders
Quick Tip:
Pace early. Focus on consistent effort across all rounds rather than maxing out in the first few.
Wednesday – Pulling Strength & Gymnastics Conditioning
Pull-ups – Strength Work
15 minutes:
- Build to a heavy 3 Weighted Pull-ups
Quick Tip:
Move through full range with control. Quality always beats load when it comes to pulling strength.
Metcon – Gymnastics Sprint Intervals
3 sets of a 3-minute AMRAP:
- 3 Bar Muscle-ups
- 4 Chest-to-Bar Pullups
- 40 Doubleunders
- 200m Run
Rest 2 minutes between sets – restart the AMRAP each round
Quick Tip:
Stay smooth through transitions and control your breathing—especially coming off the run into jump rope.
Thursday – LIIT + Lower Body Strength
LIIT Circuit – 4 Rounds (20 min CAP):
- 12 Calorie Bike (or 1 min cardio)
- 12 Dumbbell Hang Squat Cleans
- 12 Calorie Row (or 1 min cardio)
- 12 Box Step-ups (weight optional)
- 60 Singleunders (or line hops/toe taps)
Quick Tip:
This is Low Intensity Interval Training—your goal is clean, consistent movement. If you don’t finish under the cap, that’s okay.
Strength Accessory – 3 Mini Blocks
Block 1:
- 8 Back Squats
- Walk 60 seconds between rounds (x3)
Block 2:
- 8 Barbell or DB Hip Thrusts
- 8 Right Single Leg Calf Raises
- 8 Left Single Leg Calf Raises
- Walk 60 seconds between rounds (x3)
Block 3:
- 8 Heel-Elevated Narrow DB Squats
- 8 Right Assisted Box Step-ups
- 8 Left Assisted Box Step-ups
- Walk 60 seconds between rounds (x3)
Quick Tip:
Stay active between sets—avoid sitting. These strength blocks build stability and control over fatigue.
Friday – Weightlifting & LCQ Test
Weightlifting – Power Clean
EMOM x 10:
- 2 Power Cleans
Quick Tip:
Focus on fast elbows and consistent footwork. This is about speed under the bar, not just weight.
LCQ 22.3 – For Time (15 min CAP):
- 1 to 10 Clean & Jerks (155/105)
- After each set: 50ft Shuttle Sprint
Quick Tip:
Start smart. Break reps before you need to, and manage transitions. This one rewards composure.
Final Thoughts
This week is a balanced mix of power, skill, and endurance. Focus on consistency, quality reps, and smart pacing. Low intensity doesn’t mean low effort—it means intentional movement that supports long-term gains.
Let’s train smart, stay sharp, and show up ready.
– All Kine Coaching Team
