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.

24–28 July 2017

Monday

Strength 

Snatch technique

Metcon

4 rounds for time:

  • 21 thrusters
  • 18 cal row
  • 15 box jumps
  • 12 power snatch.

Tuesday

Strength

Clean technique

Metcon

For time: 

  • 30 clean and jerks
  • 800m run
  • 30 pulls ups
  • 800m run
  • 30 burpees over bar.

Wednesday

Strength

Deadlift technique

Metcon

15-12-9-6-3:

  • Deadlifts.
30-24-18-12-6:
  • Ab mat sit-ups.

Thursday

Strength

Push press

Metcon

21-15-9:

  • Pull-ups
  • Cal row.

Friday

Strength

Cleans technique

Metcon

10 rounds:

  • 5 squat cleans
  • 10 cal assault bike
  • 30 double unders.

Last updated: Monday, 24 July 2017