Another great week at All Kine with a focus on strength endurance, Olympic lifting, barbell cycling, and conditioning. Athletes had opportunities to build strength, improve movement efficiency, and practice pacing across a variety of workout styles.
Monday
Strength
Squat Endurance
15 Minutes
- 3 x 15 Back Squat
- 75-80% of goal SE wt
Monday’s strength work focused on building leg strength and stamina through higher volume back squat sets.
Tip:
Stay braced between reps and maintain the same squat mechanics on rep 15 as rep 1. Consistency matters more than speed.
Workout
For Time – 12 min CAP
- 9-12-15
- SA Db StOH (50/35) R
- 25ft SA Db OH Walking Lunges (50/35) R
- SA Db StOH (50/35) L
- 25ft SA Db OH Walking Lunges (50/35) L
This workout challenged shoulder endurance, core stability, and unilateral strength under fatigue.
Tip:
Break the shoulder-to-overhead before your grip gives out and stay controlled during the overhead lunges to avoid unnecessary rest.
Tuesday
Strength
Power Clean + Jerk
Every 1:30 x 7:30 (5 sets)
- Power Clean + Jerk
Building
Tuesday focused on developing power, timing, and confidence with heavier Olympic lifting.
Tip:
Catch the clean standing tall before rushing into the jerk. Good positions create better lifts.
Workout
For Time – 20 min CAP
4 Rounds
- 400m Run
- 15 Toes to Bar
- 15 Hang Power Cleans (115/85)
Rest 2:00 b/t rounds
This workout rewarded athletes who could manage their pace and maintain consistent barbell cycling across all four rounds.
Tip:
Run at a pace that allows you to pick up the bar quickly. Winning the workout on the run often leads to longer breaks on the cleans.
Wednesday
Strength
Deadlift
15 Minutes
- 3 x 8 Deadlifts
Wednesday focused on building posterior chain strength through moderate-volume deadlift work.
Tip:
Reset your brace at the top of each rep and avoid bouncing the bar off the floor.
Workout
AMRAP 90 seconds
- 2 Rope Climb
AMRAP Box Jump Overs (24/20)
Rest/transition 30 sec
AMRAP 90 seconds
- 16 Pistols
AMRAP Singleunders
Rest/transition 30 sec
x 5
This interval workout mixed skill, gymnastics, and conditioning with repeated opportunities to push the pace.
Tip:
Move efficiently through the rope climbs and pistols so you can maximize reps during the conditioning portions.
Thursday
Workout
EMOM 24:00
Minute 1:
- 12/10 Cal Bike or Row
Minute 2:
- 10 Burpees
Minute 3:
- 40 sec Farmer Carry
Minute 4:
- Recovery / Easy Movement
Walk, Easy Bike, Mobility
Repeat for 6 Rounds
Thursday was all about sustainable effort and aerobic development while recovering between work periods.
Tip:
Treat the first three minutes as controlled work, not a sprint. The goal is consistent output for all six rounds.
Friday
Strength
Thrusters
12 Minutes
Build to heavy Single
Friday’s lifting focused on generating power from the legs while maintaining strong overhead positions.
Tip:
Use the drive out of the squat to launch the bar overhead rather than pressing it with the arms.
Workout
For Time – 20 min CAP
- 13-11-9-7-5
- Strict Pullups
- HSPU
- Medball Cleans (20/14) x 2
This workout tested upper body stamina and gymnastics endurance while managing fatigue through multiple movements.
Tip:
Break strict pullups before failure. Preserving pulling strength early will help later rounds move much faster.
Another solid week at All Kine Community & Fitness in Wailuku. Great work from everyone continuing to build strength, improve movement quality, and show up consistently throughout the week. 🤙🏽
