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 21 July–Saturday 26 July

Monday Tuesday Wednesday Thursday Friday Saturday


3 strict ring-dips/push-ups
3 strict pull-ups/ring row
Negatives if required
15 reps on each in 5 mins
Rest when needed

6 front squats
2 standing long jumps
2 mins rest
10 mins total

3 deadlifts
3 shrugs
5 rounds
1 min rest

DU technique
attempted DU
20:10 – 6 mins

Build to 3RM clean
1 min plank recovery
10 mins total

4 strict military press
4 push-press
4 push-jerk
3 rounds
1 min rest

Odds: 30 double-unders
Evens: 15 cleans
20 mins

20 min ARMAP
5 pull-ups
10 push-ups
15 squats

2 deadlifts 80–90%1RM
5 burpees
9 KB swings
12 mins

Team WOD
Player 1: 20 sit-ups
Player 2: Max reps ground-to-overhead while player 1 works sit-ups
(optional player 3 count reps)
Total ground-to-overhead in 21 mins

7 min AMRAP
10 KB swings
20 double-unders
"Tabata" 20:10
(a) squats x 3
(b) sit-ups x 3
(c) push-ups x 3
(d) burpees x3

20, 18, 16, 14, 12, 10
X-trainer Cal
TRX rows

Last updated: Saturday, 19 July 2014