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 27 October–Saturday 1 November

Monday Tuesday Wednesday Thursday Friday Saturday



6 min EMOM

3 deadlift

3 box jumps

8 plate push-ups

1 min plank 

4 rounds           

5 min EMOM

10 KB swing

5 snatch pull x 2

5 snatch high pull x 2

5 snatch x 2




Challenge Week

12 min AMRAP

9 box jumps

12 hand release push-ups

15 deadlifts 60/40kg

15 min EMOM

2 front squats

2 hang cleans

2 push press

Adv. +2 burpees


30 min AMRAP

10 burpees

20 sit-ups

30 ring rows alt with 30 push-ups each round

40 squats

400m run

5 pull-ups

10 push-ups

15 air squats

7 min AMRAP

3 min rest

6 min EMOM

Beg. 5 burpees

Int. 7 burpees

Adv. 10 burpees


3 rounds for time

20 plate G2OH

20 O/H plate lunges

20 plate burpees

20 O/H plate lunges

20 plate squats




Last updated: Saturday, 25 October 2014