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 January 2017

Monday

Strength

5 reps:

  • EMOM x 5
  • Front squat

Metcon

Open workout 16.3:

  • 7 minute AMRAP
  • 10 power snatches 20/15kg
  • 5 chest to bar pull-ups

(Scaled to jumping)

Tuesday

Strength

Every 90 seconds x 5

  • 1 x strict press
  • 2 x push press
  • 3 x push jerk

Metcon

2 minute rounds/1 minute rest.

2 rounds:

  • 10 burpees + max cal row
  • 20 sit-ups + max cal ski erg
  • 10 box jumps + max cal assault bike
  • 10 KB swings + max DB unders

Wednesday

Strength

5 reps: 

  • EMOM x 5
  • Deadlift

Metcon

Every 4 minutes x 6:

  • 20/15 cal assault bike
  • 7 front squats 25/15kg
  • 7 TTB
  • 7 OH squat 25/15kg

Thursday

Gym closed: Australia Day

Friday

Strength

5 reps:

  • EMOM x 5
  • Hang clean + press

Metcon

For time: 

  • 80 - 60 - 40 - 20 DB unders
  • 40 - 30 - 20 - 10 calorie row
  • 20 - 15 - 10 - 5 burpees

Last updated: Saturday, 21 January 2017