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 3 August–Friday 7 August 2015

Monday Tuesday Wednesday Thursday Friday


5 min EMOM
5 thrusters
must build weight each week start light
Week 3


round 1 broomstick
round 2 bar
10 behind neck press
10 O/H squat
10 stiff leg deadlifts
10 sots press

Front squat
5, 5, 3, 3, 1+
build weight each set
max reps on last set

1 snatch from all three positions
5 rounds OTM

10 Strict chins or band pull downs
10 DB press
4 second negative
5 sets with 20 secs rest


5 rounds
30 wall balls

12 min ARMAP
5 KB snatch each side
10 push press
15 plyo lunge
20 air squats

15 min EMOM
5 DB thrusters
4 box jumps
3 burpees
scale 4/3/2 reps

30 snatches 61/43kg
3 mins rest

30 clean and jerks 61/43kg
Scale and weights may be different for each workout

1 min on each station
a) max deadlift 70/45kg S:50/30kg
b) max push-ups
c) max air squats
d) max DU's
e) max TRX rows
f) rest
3 rounds

Last updated: Saturday, 1 August 2015