Aloha All Kine ‘ohana! This week brings a good mix of hero workouts, barbell strength, conditioning, and Olympic lifting. Some longer grinders mixed with shorter high-output pieces to keep things balanced heading into the weekend.
Let’s get into it
Monday – Murph Prep & Memorial Day Work
Workout – “Murph”
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Wear a weight vest if you have one (20/14)
Big community workout to kick off the week. Long endurance piece with a lot of volume and pacing.
Quick Tips:
- Break pull ups and push ups early
- Keep air squats smooth and relaxed
- Don’t sprint the first run
- Scale reps as needed and focus on steady movement
This is a workout about effort, teamwork, and consistency more than speed.
Tuesday – Conditioning & Gymnastics Volume
Workout
For Time – 25 Min CAP
50/40 Cal Row
80 Doubleunders
40 Abmat Situps
60 Doubleunders
30 Wallballs (20/14)
40 Doubleunders
20 Strict Pullups
20 Doubleunders
10 Strict HSPU
800m Run
Long conditioning piece with a lot of grip, shoulders, and engine work.
Quick Tips:
- Stay relaxed on the row
- Break gymnastics movements before failure
- Use manageable wallball sets early
- Keep transitions quick and controlled
This one rewards patience more than all-out intensity.
Wednesday – Deadlift Strength & Intervals
Strength – Deadlift + Core
EMOM x 10 Alternating
3 Deadlifts
4-6 Strict Toes to Bar
Simple but effective strength work with midline control mixed in.
Quick Tips:
- Reset your position before every deadlift rep
- Stay braced through the core
- Keep toes to bar strict and controlled
- Quality movement over speed
Workout
For Total Calories
2 Minutes
20 Toes to Bar
AMRAP Cal Row
Rest 3:00 x 3
In rest accumulate:
1:00 Wall Sit
Score is total row calories.
Short intervals with grip fatigue and breathing management.
Quick Tips:
- Get right to work on the row
- Stay efficient on toes to bar
- Use the wall sit to recover mentally
- Strong pace early is good, but leave room for round 3
Good mix of core fatigue and sprint effort.
Thursday – Squats & Conditioning
Workout
20 Minute AMRAP
8 Front Squats (75/55)
10 Burpees
12 Jumping Chest to Bar Pull Ups
Longer steady-paced workout with lots of breathing and leg fatigue.
Quick Tips:
- Front squats should stay smooth and unbroken
- Find a burpee pace you can maintain
- Stay relaxed on the pull up grip
- Don’t let transitions slow down
This is a workout where steady movement wins.
Friday – Strict Press & Kettlebell Conditioning
Strength – Strict Press
15 Minutes
5-4-3-2-1 Strict Press
Upper body strength day focused on control and positioning overhead.
Quick Tips:
- Squeeze the glutes and ribs down
- Press in a straight line overhead
- Avoid leaning back as weight gets heavier
- Stay tight through the core
Workout
For Time – 15 Min CAP
3 Rounds
15 SA KB Swings (53/35) Right
10 KB Push Press Right
100ft Front Rack Carry Right
15 SA KB Swings Left
10 KB Push Press Left
100ft Front Rack Carry Left
Grip, shoulders, and breathing all got tested here.
Quick Tips:
- Use the hips on swings instead of the arms
- Keep the kettlebell close in the rack carry
- Stay controlled overhead
- Shake the arms out during transitions
A sneaky tough workout.
Good mix of hard work, steady progress, and good people in the gym this week. From first-timers to longtime members, everyone showed up ready to put in work and support each other along the way.
If you’ve been looking for a gym in Wailuku where workouts are scalable, coaching is supportive, and the environment feels welcoming from day one, come check out All Kine Community & Fitness.
