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 25 May–Friday 29 May 2015

Monday Tuesday Wednesday Thursday Friday


Overhead squat

88% 3RM

3 reps
5 mins OTM

Push press
88% 3RM
3 reps
5 mins OTM

Squat clean complex
70% on min
5 mins clean pull x 2 + 1 hang
squat clean

20:40 work:rest x5
L1 flexed hang underhand
L2 negative chins
L3 negative pull-ups
L4 strict pull-ups

88% 3RM
3 reps
5 mins OTM


10 min AMRAP
14 wall balls
12 OHS 40/20kg - scaled 20/8kg
10 box jumps
Aim for 3-4 rounds

Score = total cals + reps
1 min stations with 1 min rest between
a)  row
b)  pull-up
c)  row
d)  push-up
e)  row
f)  DB press

Squat clean 43/25kg scales 30/18kg
16min cap

20min AMRAP
Split rounds any way you like
Record total rounds only
1 round =
30 box jumps
30 push press 40/25kg scaled 25/15kg
30 pull-ups/TRX row

4 rounds for time
30 wall balls
10 power snatch 30/18kg

Last updated: Saturday, 23 May 2015