Hey, All Kine fam! Welcome to another exciting week of training. This is your Workout of the Week, where we break down each day, give you some quick tips, and make sure you’re set up for success.
Also, don’t forget—this week, we’re dressing up! Have some fun with it. And mark your calendars—this Friday is the last Open workout, 25.3! We’re celebrating with Friday Night Lights and a potluck, so bring some food, cheer on your fellow athletes, and let’s send off The Open in style. Ask Coach Hoku for more details!
Monday – EMOM Conditioning
We’re kicking off with an EMOM (Every Minute on the Minute) for 16 minutes, alternating DB snatches and burpees over the DB.
Tip: Control that dumbbell on the way down and stay smooth on burpees. Find a steady rhythm so you don’t gas out early.
Tuesday – Strength & Wallballs
Strength: Front squat focus with 3×5 at a 21X1 tempo—slow controlled descent, pause at the bottom, and an explosive drive up.
Workout: 5 rounds with an ascending ladder of bar muscle-ups or pull-ups and 20 wallballs.
Tip: Stick to small, sustainable sets on the gymnastics movement and keep the wallballs moving with controlled breathing.
Wednesday – Long Conditioning Piece
Workout: 30-minute cap.
- Buy-in: 2k/1750m row or 80/60 cal bike
- Then, 4 rounds of: Box step-ups, Abmat sit-ups, and Double-unders.
Tip: Manage your pace on the buy-in—it’s not an all-out sprint. Find efficiency in your movement and stay consistent.
Thursday – Strength & EMOM Work
Strength: Barbell row & bench press, building across 3 rounds.
Workout: 20-minute EMOM:
- 40s row/bike/ski erg
- 3 cleans
- 40s row/bike/ski erg
- 3 legless rope climbs
Tip: Keep cleans technical—don’t rush. If legless rope climbs are tough, scale to a regular rope climb or a strict pull-up variation.
Friday – THE OPEN 25.3!
It’s the last Open workout! This is your final chance to push hard, celebrate your progress, and have fun with the crew.
🔥 Join us for Friday Night Lights! Bring your energy and some food for the potluck. Let’s make this one to remember!
That’s the week, All Kine! Stay consistent, move well, and most importantly, have fun. Don’t forget to dress up this week! And on Friday, let’s throw down for 25.3, enjoy some great food, and cheer each other on at Friday Night Lights. See you at the gym! 🚀💪
