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 15 September – Saturday 20 September

Monday Tuesday Wednesday Thursday Friday Saturday


Barbell row

4, 4, 4, 4, 4

70% 1RM


5 x


Heel flicks

5m sprints

3 x 400m run 1 min rest        

Hang clean technique

5, 5, 5, 5, 5

Overhead squats

Focus on technique   


5 min EMOM

5 DB deadlift

5 box jumps       






Burpee tuck jumps




For time 30 min Cap

Scaled 40/30 reps

Box jumps

Jumping pull-ups

KB swings 16/12kg

Travel lunge

Knees to elbow

Single leg RDL split each side

Push press



5 RFT 20 mins

400m run

20 sit-ups

20 HR push-ups




5 front squats

10 over bar burpees

20 deadlifts

15 min AMRAP


20 min AMRAP

Run 400m

Then complete 2 rounds of:

5 pull-ups

10 push ups

15 squats 





Last updated: Saturday, 13 September 2014