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.

29 August–2 September 2016

Monday

Strength

  • EMOM x 5
  • 3 front squats
  • 3 push press

Metcon

For time:

  • 60 deadlift (power clean kgs)
  • 60 goblet squats
  • 800m run
  • 30 H/R burpee over bar
  • 30 power cleans

Tuesday

Strength

  • 30-30
  • power cleans

Metcon

8-12-16-24-16-12-8

  • box jump
  • row/assault bike (cal)

Wednesday

Strength

  • EMOM x 5
  • front rack lunge
  • 4 each leg

Metcon

3 rounds for time:

  • run 400m
  • 20 push-ups
  • 45m bear crawl
  • row 400m
  • 10 handstand push-ups

Studio length is 15m

Thursday

Strength

  • 30-30
  • strict toe to bar

Metcon

15 min AMRAP (for technique):

  • 6 power snatch
  • 6 OHS
  • 16 wall ball

Friday

Strength

  • EMOM x 5
  • thruster

Metcon

Teams of 3 

'Chipper'

  • 150 pull-ups/TRX row
  • 150 push-ups
  • 150 squats
  • 150 sit-ups
  • 150 burpees
  • (1 working, 2 resting)
  • (15 reps max rep set)

Last updated: Saturday, 27 August 2016