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.

23 May 2016–27 May 2016

Monday

Strength

5 rounds:

  • eccentric chins 6 secs
  • followed by 10 bent over row
  • 30 secs rest.

Metcon

3 rounds for time: 

  • 100 skips
  • 75 squats
  • 50 abmat sit-ups
  • 25 burpees.

Finisher:

  • 10, 9, 8, 7…
  • KB swings
  • DB unders.

Tuesday

Strength

Front squats:

  • every 1.5 mins
  • 5 front squats
  • 3 box jumps.

Metcon

  • 5 deadlift 80% of 3RM
  • 5 burpees
  • 10 min EMOM

Scale to 3 and 3 if needed.

Wednesday

Strength

  • KB swing technique.

Metcon

  • 10 min AMRAP
  • 50 double-unders
  • 10 pull-ups
  • Tabata sit-ups.

Thursday

Strength

  • push press
  • 3 reps OTM
  • 5 mins.

Metcon

  • 4-8-12-16-12-8-4
  • push press
  • sit-up
  • push-up
  • cal assault bike.

Friday

Strength

Snatch grip deadlift:

  • 5 sec eccentric
  • 5 reps
  • 5 sets
  • 1 min rest.

Metcon

On the min – 21mins:

  • min 1: max burpees
  • min 2: max KB swings
  • min 3: AB mat sit-ups
  • min 4: rest
  • min 5: max air squats
  • min 6: max cal row
  • min 7: rest.

Last updated: Tuesday, 24 May 2016