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 8 February 2016–Friday 12 February 2016

Monday Tuesday Wednesday Thursday Friday


Toe-to-bar technique

Mobility - focus on shoulders Clean technique
Roll-out quads and ITB

Snatch technique


2 mins max burpees
10 rounds of:
5 heavy thrusters
10 box jumps
20 DU's 



Partner WOD 21 mins
P1 - rower 20 cals
P2 - 10 chest-to-bar
10 burpees
Alternate rounds

Open workout 14.4 (no muscle ups)
14 min AMRAP
60 cal row
50 toe-to-bar
40 wall balls
30 cleans
Double unders
5 min AMRAP
10 box jumps
20 sit-ups

100 pull-ups/banded or TRX to scale
100 push-ups
100 sit-ups
100 air squats

Last updated: Saturday, 6 February 2016