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.

23–27 October 2017

Monday

Power clean technique.

Metcon

7 rounds for time:

  • 10 kettlebell swings
  • 10 power cleans 35/25kg
  • 10 box jumps.

Tuesday

Strength

Lunge technique.

Metcon

21-15-9:

  • front rack alt lunge
  • over bar burpees
  • sit-ups
  • cal row.

Wednesday

Strength

Mobility warm up/stretch.

Metcon

30:30 x 6:

  • assault bike
  • SkiErg
  • row
  • double unders.

Score is lowest rep/calorie
2 minute rest in between.

Thursday

Strength

Deadlift technique.

Metcon

Open workout 15.1:

  • 9 minute AMRAP
  • 15 hanging knee raise
  • 10 deadlifts 40/25
  • 5 ground to overhead 40/25.

Friday

Snatch therapy.

Metcon

4 rounds for time of:

  • 12 left arm dumbbell snatches
  • 12 right arm dumbbell snatches
  • 24 wall ball shots
  • 12 hand release push-ups.

Last updated: Monday, 23 October 2017