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 22 December–Saturday 27 December

Monday Tuesday Wednesday Thursday Friday Saturday

Strength

20 secs alternate between squats and squat holds

10 secs recovery

8 rounds   

N/A 

5 mins OTM

shoulder-press

3 @80% 1RM    

Christmas day home WOD


  


Boxing day home WOD


N/A

Metcon

Partner WOD

swap every 30 secs

100MB slams

90 sit-ups

80 squats

70 push-press

60 over bar burpees

50 power cleans


12min cap on each

Group 1

21-15-9-15-21

Thrusters 20/15kg 

pull-ups

DU's

Group 2

works until G1 finishes

200m row

7 deadlifts 

then swap

 

5 rounds for time

300m row

20 weighted lunges 10kg max each hand 

4 rounds for time

5 box jumps

6 burpees

7 push-ups

8 DU's


 

 

21-15-9

plyo Lunges

burpees

sit-ups

5km run time trial    

 

N/A

Last updated: Saturday, 20 December 2014