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.

26–30 September 2016

Monday

Strength

Snatch

  • EMOM x 5

Metcon

5 rounds for time:

  • 10 burpees
  • 10 KB swings

5 rounds for time:

  • 10 goblet squats
  • 20 sit-ups
  • 10 push-ups

Tuesday

Strength

Weighted push-ups:

  • partner 30:30 x 5

Metcon

EMOM for 18 minutes:

  • 1st: 150m row
  • 2nd: 15 box jumps
  • 3rd: 3 HSPU/30 sec handstand hold

Wednesday

Strength

Deadlift: 

  • EMOM x 5

Metcon

10 to 1:

  • push press
  • over bar burpee
  • bar roll outs
  • cal SkiErg
  • cal assault bike

Thursday

Strength

1 strict press:

  • 2 push press
  • 3 push jerk
  • EMOM x 5

Metcon

For time:

  • 200 cal assault/rower
  • EMOM 3 thrusters

(same cardio piece the whole way)

Friday

Strength

  • goblet squat
  • EMOM x 5

Metcon

4 rounds for time

  • 10 KB swing
  • 10 goblet squats
  • 10 KB SDHP
  • 10 burpees
  • 10 KB SDHP
  • 10 goblet squats
  • 10 KB swings
  • 400m run

Last updated: Saturday, 24 September 2016