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 23 March–Friday 27 March 2015

Monday Tuesday Wednesday Thursday Friday


CrossFit Open: Week 3
Light WOD for competitors

Shoulder press

3 on min

5 mins

Choose a weight that you can increase each week x 5 weeks


3 on min

5 mins

10 reps on min with bar

(a) muscle snatch high hang

(b) power high hang snatch

(c) power hang snatch

(d) power snatch

(e) O/H squat

(f) snatch balance

(g) snatch

Metcon Workout 15.3




pull-ups/ring rows


front squats

KB swings

100 skip contacts 

15 min AMRAP

15 Cal row

10 box jumps

5 push jerks


Reps 10-1


DB push press

TRX row

DB front squats



21min CAP

Last updated: Saturday, 21 March 2015