Aloha All Kine ‘ohana,
We’re heading into the final week of our Front Squat progression before assessments next week. Expect to see a mix of strength building, high-effort intervals, and conditioning that balances pacing with intensity. This week is all about moving well, training smart, and keeping your effort sustainable across workouts.
Monday – Squat Progression + Interval Metcon
Strength (15 minutes):
- Front Squats: 4 x 3, building each set
Metcon – Score is Slowest Interval:
- 2 Rounds:
• 7 Hang Power Clean (115/85)
• 9 Barbell Box Jumps (24/20) - Rest 1:00 → Repeat x 3
Quick Tips & Strategy:
- Front Squats: Build confidently, but save a little in the tank — assessments are coming next week.
- Metcon: Consistency is the goal. Aim for even splits across intervals. Don’t burn out early; manage rest well.
Tuesday – Hybrid Strength & Conditioning
For Quality & Effort:
- 3 Rounds:
• 8–12 Push Press
• 30 sec Airbike (high effort)
• Rest 2:00 - 3 Rounds:
• 5 Weighted Pullups
• 30 sec Row (high effort)
• Rest 2:00
Quick Tips & Strategy:
- Push Press: Choose a weight that challenges you but allows clean reps throughout.
- Airbike/Row: Go hard, but recover well in the rest period. Think repeatable sprint effort, not an all-out once.
Wednesday – Conditioning Grind
Metcon (18 minutes):
- Buy-in:
• 2k/1.5k Row → 1 Mile Run - In remaining time, AMRAP:
• 12 Russian Kettlebell Swings (70/53)
• 15 Abmat Situps
Quick Tips & Strategy:
- Row/Run: Find a moderate, steady pace that leaves gas for the AMRAP.
- AMRAP: Keep the KB swings unbroken if possible. Use the situps as controlled breathing work.
Thursday – Tabata Sweat Session
Alternating Tabatas (20s work/10s rest x 8 rounds each):
- Row / Up Downs → Walk 1:00
- Landmine Alt. Reverse Lunge Thruster / Landmine Oblique Twist → Walk 1:00
- Airbike / Wallballs → Walk 1:00
- Elbow Planks / Singleunders → Doubleunders
Quick Tips & Strategy:
- Move steady through each station — the short rests will catch up.
- Treat this like LIIT: quality effort, not gassing out. Think sustainable, repeatable reps.
Friday – Upper Body Strength + Long Grinder
Strength (15 minutes):
- Close-Grip Bench Press: 5 reps x 5–7 sets, building each set
Metcon – For Time (20 min Cap):
- 600m Run
- 15 Burpees
- 25 Ring Rows
- 50 Toes to Bar
- 25 Ring Rows
- 15 Burpees
- 600m Run
Quick Tips & Strategy:
- Bench: Keep elbows tucked, drive evenly, and build smart.
- Metcon: Break the Ring Rows and Toes to Bar early into manageable sets. Runs should feel steady, not sprints. Stay consistent.
Final Notes – Building Smart Before Assessment
This week closes out our Front Squat progression and sets you up for assessments next week. Across the board, workouts emphasize pacing, consistency, and smart effort. Remember: log your lifts and times so you have benchmarks to compare against in future weeks.
Show up, train smart, and keep building momentum — assessment week is right around the corner.
– All Kine Coaching Team
