Another fun week at All Kine with a mix of strength endurance, gymnastics, Olympic lifting, and conditioning. Athletes had opportunities to build strength, improve movement efficiency, and develop pacing across a variety of workout styles.
Monday
Strength
Squat Endurance
15 Minutes
- 1 x 5 Back Squats @ goal SE wt
- 1 x 20 Back Squats @ 90% goal weight
Monday’s strength piece focused on building leg endurance and maintaining quality movement through high-rep squatting.
Tip:
For the set of 20, focus on controlled breathing at the top of each rep. A steady rhythm will help you avoid redlining halfway through the set.
Workout
AMRAP – 14 Minutes
- 8/6 HSPU
- 24 DB Snatches (50/35)
- 200m Run
This workout combined gymnastics, unilateral loading, and conditioning into a fast-moving AMRAP.
Tip:
Use quick singles on the dumbbell if needed. Consistent movement beats long breaks trying to hold on to bigger sets.
Tuesday
Strength
Pullups
Every 2:00 x 12:00
Build to Heavy
- 3 WTD Pullups
Tuesday focused on upper body pulling strength and developing strict pulling capacity.
Tip:
Stay tight through the midline and avoid kicking or swinging. Quality reps matter more than adding extra weight.
Workout
For Time – 15 min CAP
Buy-In:
- 30/25 CTB Pullups
- 30 Burpees
Directly into:
3 Rounds
- 15 Toes to Bar
- 20 Bodybuilders
This workout challenged grip endurance and gymnastics stamina while maintaining movement under fatigue.
Tip:
Break the chest-to-bar pullups early and keep a sustainable burpee pace. Going out too hot can make the second half feel much longer.
Wednesday
Strength
Power Cleans
EMOM x 10
- 2 Power Cleans
Wednesday’s lifting focused on barbell cycling, speed through the hips, and clean receiving positions.
Tip:
Catch each rep before immediately starting the next. Good positions will keep the bar moving efficiently throughout the EMOM.
Workout
For Time – 15 min CAP
5 Rounds
- 30-25-20-15-10 Russian KBs (70/53)
- 12 Box Jump Overs (24/20)
- 100ft Shuttle Run
This workout rewarded athletes who could stay consistent while managing grip and breathing.
Tip:
Keep the kettlebell swings unbroken as long as possible, but don’t sprint the shuttle runs. Use them to recover.
Thursday
Strength
Tempo Front Squats
15 Minutes
- 7 x 1 Tempo Front Squats Building
Take :05 to get to the bottom, then pause for :05 before standing
Thursday’s strength work focused on positional awareness, control, and maintaining tension throughout the squat.
Tip:
Stay braced during the entire 10-second descent and pause. If you relax in the bottom position, the standing portion becomes much harder than it needs to be.
Workout
3 Minutes
- 8 Front Squats (135/95)
- 8 Jumping CtB Pullups
- 8 Push Press (135/95)
- 8 Jumping CtB Pullups
- AMRAP Wallballs (20/14)
Rest 2:00
x 3
This interval workout combined barbell cycling, gymnastics, and conditioning while rewarding athletes who managed their pace early.
Tip:
Move at a steady pace through the front squats and push presses. The goal is to leave enough time each round to accumulate wallballs, where most of your score will come from.
Friday
Strength
Deadlift
15 Minutes
- 4 x 2 Deadlifts Building
Friday focused on heavy pulling and developing confidence with higher loading.
Tip:
Take your time between reps to reset your brace and lats. Strong positions become more important as the weight increases.
Workout
For Time – 15 min CAP
- 800m Run
- 20 Deadlifts (205/145)
- 120 Doubleunders
- 20 Deadlifts (205/145)
- 800m Run
This workout tested pacing and recovery between monostructural work and barbell loading.
Tip:
Break the deadlifts before grip becomes an issue. Saving your hands and back will make the double unders much smoother.
Another great week at All Kine Community & Fitness in Wailuku. Nice work from everyone continuing to build strength, improve movement quality, and show up consistently throughout the week.
