Workout of the Week | All Kine Community & Fitness in Wailuku, Maui (May 18–23)
Aloha All Kine ‘ohana! This week’s workouts bring a good mix of strength work, Olympic lifting, conditioning, and recovery-focused movement. Plenty of opportunities to build confidence under the bar while keeping conditioning sharp.
Let’s get into it!
Monday – Deadlift Strength & Conditioning
Strength – Assess Deadlift
15 Minutes
4-3-2-1 Deadlift
Heavy pulling to kick off the week. Focus here is building confidence with solid positioning and quality reps under fatigue.
Quick Tips:
- Stay patient off the floor
- Big breath before every rep
- Keep the lats tight and push through the legs first
- Don’t sacrifice position just to go heavier
Workout
15 Minute AMRAP
20 Plate Ground to Overheads (45/35)
200ft Shuttle
20 Burpees to Plate
200ft Shuttle
Simple workout. High heart rate.
Quick Tips:
- Settle into a steady pace early
- Smooth burpees save energy long term
- Keep transitions quick between movements
- Don’t redline in the first 5 minutes
This is one of those workouts where consistency beats intensity.
Tuesday – Overhead Strength & Core Conditioning
Strength – Push Press + Jerk
12 Minutes
Build to a Heavy:
1 Push Press
+
1 Jerk
Good overhead day focused on timing, leg drive, and confidence receiving weight overhead.
Quick Tips:
- Strong dip and drive first
- Don’t press too early with the arms
- Punch fast into the catch position
- Stay balanced through the feet
Workout
For Time – 15 Min CAP
Buy-in
80 Doubleunders
60 Toes to Bar
80 Doubleunders
5 Rounds
20 Abmat Situps
40 Singleunders
Core fatigue and breathing management definitely got tested here.
Quick Tips:
- Relax your shoulders on the rope
- Break toes to bar before grip blows up
- Keep situps smooth and steady
- Stay moving instead of taking long breaks
A grinder workout for sure.
Wednesday – Olympic Lifting & Intervals
Strength – Hang Power Clean + Power Clean
EMOM x 10
1 Hang Power Clean
+
1 Power Clean
Fast and technical Olympic lifting work.
Quick Tips:
- Finish the hips completely before pulling under
- Keep the bar close to the body
- Catch with fast elbows
- Focus on clean movement over max weight
Workout
5 Sets
2 Minute AMRAP
250/200m Row
Hang Power Cleans @ 70% of EMOM Weight
Rest 2:00 Between Sets
Short intervals with repeatable intensity.
Quick Tips:
- Push the row without emptying the tank
- Stay smooth on the barbell
- Small fast sets beat missed reps
- Use the rest to recover breathing fully
Good mix of power output and pacing.
Thursday – Recovery Flow & Quality Movement
Workout
4 Rounds
Work 45 sec / Transition 15 sec
- Easy Row/Bike
- DB Romanian Deadlifts
- Seated DB Strict Press
- Box Step-Ups or Toe Taps
- Ring Rows
- Farmer Carry March
Lower intensity day focused on movement quality and recovery.
Quick Tips:
- Keep weights light to moderate
- Move with control
- Focus on posture and breathing
- Recovery days matter just as much as hard days
This is a good “feel better leaving than when you walked in” type of session.
Friday – Upper Body Strength & Thruster Conditioning
Strength – Bench Press
15 Minutes
3 x 3 Bench Press
Simple upper body strength work with controlled pressing.
Quick Tips:
- Stay tight through the upper back
- Drive feet into the floor
- Lower the weight under control
- Smooth reps over rushed reps
Workout
9 Minute AMRAP
9-12-15-18…
Thrusters (115/85)
200m Run
Legs and lungs got tested here.
Quick Tips:
- Break thrusters before you have to
- Use the run to control breathing
- Stay relaxed on the turnaround
- Consistent rounds win this workout
Short workout. Big burn.
Another fun week here in Wailuku with beginners, longtime members, busy parents, and experienced athletes all training together.
That’s what makes this place special. Scalable workouts, supportive coaching, and a community that wants to see everyone improve at their own pace.
Looking for a beginner friendly gym in Maui where you can build strength, improve conditioning, and feel comfortable walking in? Come check out All Kine Community & Fitness.
