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 20 October–Saturday 25 October

Monday Tuesday Wednesday Thursday Friday Saturday


2 high hang power snatch

2 hang power snatch

2 o/h squats

Mobility hips +
Y T W A prone holds 5 secs 3 rounds

DU 10 on 20 off

10 rounds               

S/arm KB sumo dead 8/8 3 rounds 1 min rest        

Push press

Build to 3RM

10 mins total work



3 rounds

50 air squats

7 burpees

10 hang cleans 40/20kg

For time




Medball clean+press



DB push-press

30 mins EMOM

3 pull-ups

6 push-ups

9 squats

(advanced 5/10/15 reps)

10 min AMRAP

3 deadlifts

7 burpees

25 min AMRAP

2, 4, 6, 8, 10 ...

Deadlift 60/35


Medball thruster

Alt after each round 250m run or row


Last updated: Saturday, 18 October 2014