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 27 April–Friday 1 May 2015
No strength today
5 front squats
5 push press
1 min rest
Plate push up
Build to 10RM
8 mediball clean on the min
3 rounds for time:
5 shoulder-to-overhead 50/30 (scaled 40/20)
10 box jumps (24"/20")
Both athletes must split workload evenly
100 DU/300 singles
50 KB swings 24/16kg
50 wall balls
50 single KB thrusters 16/12kg
800m run together (bridge climb if safe)
Work back up the ladder
Eg 50 KB thrusters, 50 wall balls….
Partner has no rest, alternate between holds:
O/H plate hold, push-up hold, squat hold, hang from bar
50 cal row
50 travel lunges DB 16/12kg
5 min AMRAP
10 air squats
20 abmat sit-ups
Power clean and jerk 50/30 scaled 40/18kg
Last updated: Saturday, 25 April 2015