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 23 November–Friday 27 November 2015

Monday Tuesday Wednesday Thursday Friday


Test 1RM deadlift  Test max shoulder to overhead 1RM Deadlift technique

Test 3RM back squat

Using 50% of 3RM

Test max reps in 1 min

Test max unbroken pull-ups


18 min AMRAP

10 chest-to-bar pull-ups

8 squat cleans

6 shoulder-to-overhead 




5 rounds for time:

1 clean

1 front lunge L

1 front lunge R

1 thruster

10 deadlifts

10 abmat sit-ups

Use same weight for all 

10 min AMRAP

20 double unders

15 wall balls

10 v-snaps

5 plyo lunge 

400m run

30 KB swings

40 medball cleans

50 box jumps

400m row 

Last updated: Monday, 23 November 2015