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 25 August–Saturday 30 August

Monday Tuesday Wednesday Thursday Friday Saturday

Strength

TEST WOD ALL WEEK

 

Supinated strict chins 5 or negatives 5

+

kipping swing 5

       

5 Min AMRAP

DB RDL 10

DB step-ups 5 each side

use same weight

 

Supinated barbell row 5

sprinters sit up 5

5 rounds

3 laps each

heel flicks

high knees

sprints

800m run 

N/A

 

 

Metcon

400m run (treadmil)

21 KB swings 24/16

12 pull-ups

3 rounds

12 min AMRAP

7 push-press

10 O/H squats

15 wallball sit-ups 

 

 

 

3 rounds for times

800m run

50 squats

 

 

 9-15-21-15-9

KB swings

medball slams       

 

10,9,8,7...1

military press

ring dips/ring push-ups

pull-ups

N/A       

 

Last updated: Saturday, 23 August 2014