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.

13 February–17 February 2017

Monday

Strength

5 reps:

  • EMOM x 5
  • Front squat.

Metcon

10 rounds EMOM:

  • 6 thrusters 30/20kg
  • 20 sec max cal ski/row.

(record max calories)

Tuesday

Strength

Every 90 seconds x 5:

  • 1 x strict press
  • 2 x push press
  • 3 x push jerk.

Metcon

8 minute AMRAPs:

  • 40 double unders
  • 8 burpees.

3 minute rest

  • 20 cal row
  • 20 cal assault bike.

3 minute rest 

  •  20 sit-ups
  • 10 box jumps.

Wednesday

Strength

5 reps: 

  • EMOM x 5
  • Deadlift.

Metcon

For time:

  • 30-25-20-15
  • cal row
  • sit-ups.

3 rounds

  • 10 push-ups
  • 20 alt o'head lunge. 

Thursday

Strength 

5 reps:

  • EMOM x 5
  • OHS.

Metcon

20 minute AMRAP:

  • 10 pull-ups
  • 15 push-ups
  • 20 body weight squats.

Friday

Strength

5 reps:

  • EMOM x 5
  • Hang clean + press.

Metcon

For time:

  • 20 DB thrusters
  • 20/15 cal row
  • 20 DB shoulder press
  • 20/15 cal row
  • 20 DB hang squat clean
  • 20/15 cal row
  • 20 DB shoulder press.

Last updated: Saturday, 11 February 2017