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 6 July–Friday 10 July 2015

Monday Tuesday Wednesday Thursday Friday


12 min EMOM
odd 5 squat cleans
even 5 HSPU or bottoms up single KB press each

10 min EMOM
odd 10 barbell step ups
even 30 DU or 40secs DU practice

8 mins
every 30secs complete 1 clean and jerk
Build weight when possible


1 snatch every 30 secs for 5 mins


For time:
1 round of
12 thrusters
6 over bar burpees
2 rounds of
8 thrusters
4 over bar burpees
3 rounds of
6 thrusters
2 over bar burpees

10 min ARMAP
10 OHS 30/20kg S:20/15kg
10 S2OH
Same weight

deadlift 50/25kg
wall ball
hang cleans
use same weight and scale if required

For time:
800m run
50 KB swing
40 alternate rack lunges 40/25kg S: 20/15kg
50 abmat sit-ups
40 KB goblet squats
30 push jerks
400m run
cap 25mins

6 min AMRAP
5 burpee box jumps
10 power snatch 25/18kg
25 air squats
2 mins rest
6 min AMRAP
5 burpee box jumps
10 power snatch
25 air squats

Last updated: Saturday, 4 July 2015