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.

13–17 August 2018

Monday

Strength

Raven/L – sit practice.

Metcon

  • 30 box jumps
  • 30 TRX row
  • 30 kettlebell swings
  • 30 lunges
  • 30 knees-to-elbows
  • 30 S/A kettlebell push press
  • 30 back extensions
  • 30 wall balls
  • 30 burpees.

Tuesday

Strength

Mobility.

Metcon

21-15-9:

  • dumbbell snatch E/S
  • burpee over dumbbell.

9-15-21:

  • toes to bar
  • cal ski.

21-15-9:

  • dumbbell overhead lunge
  • cal assault bike. 

Wednesday

Strength

Bent over row.

Metcon

4 rounds:

  • 5 strict pull-ups
  • 10 push press
  • 15 cal assault bike
  • 20 cal row
  • 25 mountain climbers
  • 400m run.

Thursday

Strength

Squat clean.

Metcon

16 min EMOM:

  • odd – 6 front squats + 3 burpees
  • even – 30 second row max cal.

Friday

Strength

Mobility.

Metcon

Every minute for 15 minutes:

  • 5 power cleans
  • 5 box jumps
  • 8 push-ups.

Last updated: Saturday, 11 August 2018