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.

Monday 27 April–Friday 1 May 2015

Monday Tuesday Wednesday Thursday Friday


Shoulder Mobility

No strength today

5 front squats

5 push press

5 rounds

1 min rest

Plate push up

Build to 10RM

8 mediball clean on the min

6 mins


3 rounds for time:

5 shoulder-to-overhead 50/30 (scaled 40/20)

10 box jumps (24"/20")

15 toe-to-bar

200m row

Partner WOD

Both athletes must split workload evenly

100 DU/300 singles

50 KB swings 24/16kg

50 wall balls

50 single KB thrusters 16/12kg

800m run together (bridge climb if safe)

Work back up the ladder

Eg 50 KB thrusters, 50 wall balls….

Partner has no rest, alternate between holds:

O/H plate hold, push-up hold, squat hold, hang from bar

For time:

50 burpees

50 cal row

50 travel lunges DB 16/12kg

5 min AMRAP

10 DU

10 air squats

20 abmat sit-ups


Power clean and jerk 50/30 scaled 40/18kg

air squats

box jumps

14mins EMOM

3 pull-ups

5 push-ups

5 sit-ups

Last updated: Saturday, 25 April 2015