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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 14 April–Saturday 19 April

  Monday  Tuesday Wednesday  Thursday  Friday  Saturday


Strict pull-ups
10, 10, 10, 10
2 mins rest
Can use bands

6 front squats
6 shoulder press
1 min rest
10 mins total
Same weight

10 mins
5 L KB row
Max push-ups
5 R KB row
1 min rest

Mobility holds 30:15
Downward dog
Goblet squat
O/H goblet tri flexion
10 mins total work

3 O/H squats
8 walking lunges
1 min rest
3 rounds




4, 5, 6

3 rounds

KB swings


Air squats



10 mins AMRAP

10 hanging knee raises

8 sumo deadlift high pull

6 front squats

4 push press

FRAN mix-up

12 mins AMRAP

5 front squats

5 pull-ups

45:20 x 3

(a) Shoulder press

(b) Step-ups

(c) Pull-ups

(d) Push Ups

(e) Toe touch sit-up

(f) DU's

5 rounds for time

20 mins cap

5 ring swing-outs

10 supermans

15 wipers

20 DU's

800m run

30 seconds each


Mountain climbers

Jumping jacks

Split jumps



6 rounds

Last updated: Saturday, 12 April 2014