Aloha All Kine ‘ohana! This week marks the start of our Squat Endurance cycle. We’ll be building volume, consistency, and confidence under the bar over the coming weeks while still mixing in conditioning, gymnastics, and strength work.
Remember, the goal isn’t to crush yourself every day. Move well, stay consistent, and trust the process.
Let’s get into it 👇
Monday – Squat Endurance Assessment
Strength – Squat Endurance
15 Minutes
3 x 12 Back Squats
75% of Goal Squat Endurance Weight
This is Week 1 of our Squat Endurance cycle. The goal is to establish quality movement and build a foundation for the weeks ahead.
Quick Tips:
- Stay smooth and controlled through all 12 reps
- Take a big breath before each rep
- Focus on consistent depth
- Leave a few reps in the tank
Workout
11 Minute AMRAP
10-20-30-40…
Walking Lunges
5-10-15-20…
Bodybuilders
Leg endurance, breathing, and pacing all come into play here.
Quick Tips:
- Start slower than you think
- Keep lunges steady and controlled
- Stay relaxed during bodybuilders
- Short breaks are better than long rests
This workout rewards consistency more than speed.
Tuesday – Gymnastics Conditioning
Workout
For Time – 20 Min CAP
7 Rounds
36 Doubleunders
18 Abmat Situps
8/6 Handstand Pushups
A simple workout on paper that becomes a challenge once the shoulders and core start to fatigue.
Quick Tips:
- Relax your grip on the rope
- Keep situps smooth and steady
- Break handstand pushups before failure
- Stay moving between rounds
The athletes who manage fatigue best will do well here.
Wednesday – Pulling Strength & Barbell Cycling
Strength – Weighted Pullups
Every 2 Minutes x 10:00
Build to a Heavy
3 Weighted Pullups
Upper body strength and pulling power take center stage today.
Quick Tips:
- Full range of motion every rep
- Stay tight through the midline
- Avoid swinging or kipping
- Prioritize quality over load
Workout
For Time – 15 Min CAP
15-12-9
Pullups
Hang Power Cleans (115/65)
Rest 2:00
6-9-12
Chest to Bar Pullups
Power Cleans (155/105)
A fun combination of gymnastics and barbell work that rewards smart pacing.
Quick Tips:
- Break pullups before grip becomes an issue
- Stay efficient on the barbell
- Use the 2-minute rest to recover completely
- Focus on smooth transitions
Technique wins this workout.
Thursday – Running & Single Dumbbell Work
Workout
For Time – 20 Min CAP
800m Run
4 Rounds
20 DB Goblet Squats (70/50)
50m Suitcase Carry
800m Run
Simple movements. Lots of work.
Quick Tips:
- Settle into a sustainable run pace
- Keep your chest tall during goblet squats
- Switch hands as prescribed on carries
- Stay braced through the core
A great workout for building work capacity and durability.
Friday – Strict Gymnastics & Dumbbell Conditioning
Strength – Handstand Pushups
Every 2 Minutes x 10:00
4-6 Strict HSPU
+
8-12 Piked HSPU
Gymnastics strength and shoulder control are the focus today.
Quick Tips:
- Stay tight through the core
- Control the descent
- Create a strong tripod position
- Scale reps before form breaks down
Workout
2 Minute AMRAP
30 DB Snatches (50/35)
AMRAP Wall Walks
Rest 1:00
2 Minute AMRAP
30 DB Push Press (50/35)
AMRAP Chinups
Rest 1:00
Repeat x 2
Lots of shoulder fatigue mixed with gymnastics volume.
Quick Tips:
- Move efficiently on the dumbbell
- Save some energy for the gymnastics work
- Keep transitions quick
- Manage your grip early
This one gets spicy fast.
Final Notes – Squat Endurance Starts Now
This week officially kicks off our Squat Endurance cycle. The goal over the next several weeks is to build strength endurance, confidence, and consistency under the bar. Trust the process, move well, and focus on quality reps.
We’re excited to see how everyone progresses throughout the month.
Whether you’re brand new to strength training or have years of experience, this cycle is designed to meet you where you’re at and help you improve.
If you’re looking for a supportive gym in Wailuku where workouts are scalable, coaching is hands-on, and the community truly cares, come check out All Kine Community & Fitness. We’d love to have you train with us.
