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 24 August–Friday 28 August 2015

Monday Tuesday Wednesday Thursday Friday


Testing Day


Front squat
3, 3, 3, 3, 3+
max reps on last set
build weight each set

Snatch complex
snatch deadlift shrug
hang power snatch
snatch balance
overhead squat
1 on each
8 min EMOM

10 min EMOM
odd - 6 strict chins S: from knees
even - 6 push press


thrusters 43/30kg
thrusters 20/15kg
TRX row



400m row
20 abmat sit-ups
10 push-ups
18 min AMRAP

Crossfit 'Clare'
Farewell WOD

10 toe-to-bar
10 burpees
10 each side KB snatch
10 mins AMRAP

For time:
400m run
21 OHS
400m run
15 OHS
400m run
cash out 50 abmat sit-ups
100 DU's

Last updated: Saturday, 22 August 2015