Another great week at All Kine with a mix of Olympic lifting, upper body strength, gymnastics, and conditioning. This week’s programming challenged athletes to build strength, improve barbell technique, and stay consistent through a variety of workout formats.
July Monthly Assessments
Along with this week’s training, we’re kicking off our July Monthly Assessments. Throughout the month, we’ll be tracking progress in two key areas:
Weightlifting
We’ll assess your Olympic lifting by building heavy singles and refining technique in movements like the clean, jerk, and clean pull. The goal is to improve power, barbell efficiency, and confidence under heavier loads.
Aerobic Power Interval
We’ll also be measuring your aerobic power through interval-based conditioning. These workouts are designed to improve your ability to produce high output repeatedly while recovering efficiently between efforts.
Whether you’re chasing a new PR or simply looking to become a stronger, more well-rounded athlete, these assessments give us a great way to measure progress over the month.
Monday
Strength
Weightlifting
Every 90 sec x 6
- 1 Hang Clean
- 1 Jerk
Building
Monday’s strength work focused on refining the clean and jerk while gradually increasing the load each round.
Tip:
Stay patient in the hang clean and catch before immediately transitioning into the jerk. Strong positions lead to more consistent lifts.
Workout
AMRAP – 13 Minutes
- 12 Ring Rows
- 24 DB Reverse Lunges (50/35)
- 48 Doubleunders
Single Dumbbell
This workout combined pulling, unilateral leg work, and conditioning into a steady-paced AMRAP.
Tip:
Switch hands as needed on the lunges and stay relaxed on the double unders. Quick transitions are more valuable than sprinting.
Tuesday
Strength
Reverse-Grip DB Bench Press
15 Minutes
- 5 x 5 Reverse-Grip DB Bench Press
Building
Tuesday focused on pressing strength while emphasizing shoulder stability and upper chest engagement.
Tip:
Control the lowering phase and keep your wrists stacked over your elbows throughout each rep.
Workout
For Time
- 50 Toes to Bar
- 100 American KB Swings (70/53)
- 1 Mile Run
This workout challenged grip endurance and core stamina before finishing with a longer run.
Tip:
Break the toes to bar early and use efficient sets on the kettlebell swings. Save enough energy to keep moving once you hit the run.
Wednesday
Strength
Pullups
15 Minutes
- Accumulate 4–6 Sets
- 3 Weighted Pullups
Building
Wednesday’s strength work focused on strict pulling strength and quality movement under load.
Tip:
Start each rep from a dead hang and pull with control. Avoid rushing through the movement just to add more weight.
Workout
For Total Cals/Reps
3 Minutes
- 35/30 Cal Row
AMRAP
- Thrusters (95/65)
Rest 1:30
3 Minutes
- 15 Thrusters (95/65)
AMRAP
- Cal Row
Rest 1:30
x 2
This interval workout rewarded athletes who could manage effort while transitioning efficiently between the rower and barbell.
Tip:
Row at a pace that lets you start the thrusters immediately. Losing time during transitions adds up quickly.
Thursday
Workout
For Time
Buy-In
- 30/25 Cal Bike OR 400m Row
3 Rounds
- 8/6 Chest-to-Bar Pullups
- 16 Box Jumps (24/20)
Buy-Out
- 30/25 Cal Bike OR 400m Row
Thursday’s workout combined gymnastics and explosive movement with longer cardio efforts.
Tip:
Stay smooth on the buy-in and buy-out. The workout is usually won by minimizing breaks on the chest-to-bar pullups.
Friday
Strength
Bulgarian SS
15 Minutes
- 3 x 8 Bulgarian Split Squats each side
Keep it light
Friday’s strength piece focused on single-leg stability, balance, and control.
Tip:
Move slowly through the lowering phase and keep your front foot planted throughout each set.
Workout
AMRAP – 18 Minutes
- 5 Front Squats (155/105)
- 10/8 Pushups
- 15 AbMat Situps
A longer AMRAP that balanced moderate barbell loading with bodyweight movements.
Tip:
Pick a front squat weight that allows unbroken sets. Short rests are much more effective than grinding through slow reps.
Another awesome week at All Kine Community & Fitness in Wailuku. Great job to everyone who showed up, stayed consistent, and put in the work. See you this week!
