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.

22–26 May 2017

Monday

Strength

Deadlift technique.

Metcon

Every 2.5 min x 5:
  • 10 deadlifts
  • 21 sit-ups
  • 21 body weight squats.
5 min AMRAP:
  • 5 burpees
  • 20 double unders.

Tuesday

Strength

Pull up kipping.

Metcon

7 rounds for time:
  • 7 shoulder press
  • 7 calories ski erg
  • 7 pull-ups
  • 7 calories assault bike.

Wednesday

Strength

Hip/ankle/knee mobility.

Metcon

For time:

  • 250m row
  • 25 calorie ski
  • 25 calorie assault bike.
20-16-12-8-4:
  • Calorie assault bike
  • Sit-ups.

Thursday

Strength

Thruster technique.

Metcon

15-12-9-6-3:
  • Thrusters 30/18kg
  • Calorie row

Friday

Strength

Overhead squat mobility:

Metcon

20 min AMRAP:
  • 400m run
  • Max unbroken overhead squats

Last updated: Monday, 22 May 2017