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.

27June 2016–1 July 2016

Monday

Strength

Deadlifts:

  • 30 sec work/30 sec rest
  • 5 minutes.

Metcon

21-15-9 reps for time of:

  • hang squat cleans
  • chest-to-bar pull-ups
  • (complete a 400m run every round)

Tuesday

Strength

Strict shoulder press:

  • 5 reps OTM
  • 5 minutes.

Metcon

For time:

  • single-arm DB o/h lunge, 50 steps
  • 75 sit-ups
  • 75 back extensions
  • single-arm DB o/h lunge, 50 steps

Wednesday

Strength

Power clean:

  • 5 reps OTM
  • 5 minutes.

Metcon

27-21-15 reps for time of:

  • thrusters
  • pull-ups

Thursday

Strength

  • overhead squat
  • every 90 sec
  • 5 overhead squat
  • 8 alt bodyweight lunges.

Metcon

7 rounds for time of:

  • 11 body-weight deadlifts
  • 100-meter sprint

Then:

2 rounds:

  • 1 minute of T2B's
  • 1 minute of K2E's
  • 1 minute of sit-ups. 

Friday

Strength

Strict pull-ups:

  • 3 reps OTM
  • 5 minutes.

Metcon

4 X 4-minute rounds of:

  • 15 wall ball shots
  • 30 medicine ball cleans
  • row for max calories
  • rest 3 minutes between rounds.

(your score is the amount of cals)

Last updated: Saturday, 25 June 2016