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.

25 April 2016–29 April 2016

Monday

Strength

  • Chin up holds
  • Max hold chin over bar
  • Then complete 10 pendlay row 

Metcon

10 rounds for time:

  • Run 800m then 3 rounds
  • 8 pull-ups
  • 10 burpees
  • 12 air squats
  • Run 800m

Tuesday

Strength

Every 1.5 mins:

  • 5 front squats
  • 3 box jumps
  • 5 rounds
  • Increase every week for 5 weeks

Metcon

  • 21-15-9
  • Toe-to-bar
  • Wall balls
  • Core if time

Wednesday

Strength

  • KB swing technique

Metcon

  • 4x4 min AMRAPS+1 min rest
  • 10 KB swings
  • 8 burpees
  • 6 box jumps

Thursday

Strength

  • Push press
  • 7 reps OTM
  • 5 mins

Metcon

4 rounds for time:

  • 500m row
  • 12 strict knee raises
  • 15 DB thrusters
  • 35 double unders

Friday

Strength

Snatch grip deadlift

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

Metcon

For time:

  • 5 RFT
  • 6 SDHP
  • 20 toe-to-bar
  • 9 push press
  • 12 front squats

Last updated: Tuesday, 26 April 2016