Workout of the day

Workout of the day

KGV: Workout of the day

Every day the gym is open we run a workout of the day that is planned weeks in advance by professionals who incorporate a balance of movements, methods and metabolic pathways over the long term. The workouts are a blend of resistance training, cardio-conditioning and self bodyweight training.

Each workout has a beginner, intermediate and advanced variation making them suitable for everyone. Always complete a 5-minute warm-up and a 5-minute cool-down and stretch, before and after each workout.

We update this page with the next weekly workout of the day schedule on Saturday at 2pm before the next round starts.

22 January–26 January 2018

Monday

Strength 

Dumb bell under technique.

Metcon

For time:

  • Box jump - 21-15-9
  • Double unders - 90-60-30
  • Run - 800m - 600m - 400m
  • Sit-ups - 30-20-10t.

Tuesday

Strength

Power clean technique.

Metcon

Partner Wod:

1 works/1 rests.

  • AMRAP 20 minute
  • 12/9 cal assualt bike
  • 8 dumb bell power clean
  • 8 dumb bell shoulder to overhead.

Wednesday

Strength

Deadlift technique.

Metcon

4 rounds for time:

  • 400m run
  • 15 deadlifts 60/40kg.
"Annie" 
  • 50-40-30-20-10
  • Double unders
  • Sit-ups.

Thursday

Strength

Thruster technique.

Metcon

EMOM x 10:

  • 3 bar burpees
  • 3 thrusters 25/15kg.

EMOM x 5:

  • 30 second max body weight squats.

EMOM x 5:

  • 30 second assault bike.

Friday

Strength

Mobility.

Metcon

Group A:

  • 20-16-12-8-4
  • Assault bike calories
  • Box jumps.
Group B:
  • 30-20-10
  • Calorie row
  • Sit-ups.

11 minute time cap for each.

3 minute rest in between.

Last updated: Saturday, 20 January 2018