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.

20 November–24 November 2017

Monday

Overhead squat technique.

Metcon

For time:

  • 400m run
  • 21 Over head squat 25/15kg
  • 21 box jump.
  • 400m run
  • 15 Over head squat
  • 15 box jump.
  • 400m run
  • 9 Over head squat
  • 9 box jump.

Tuesday

Strength

Kettle bell swing technique.

Metcon

20 minute AMRAP:

  • 20 cal  row/bike/ski
  • 15 Kettlebell swings
  • 30 Ab mat sit-ups.

Wednesday

Strength

Lunge technique.

Metcon

21-15-9:

  • Front rack alt lunge
  • Over bar burpees
  • Sit-ups
  • Cal row.

Thursday

Strength

Pull up technique.

Metcon

20 minute AMRAP:

  • 2 pull-ups
  • 2 push-ups
  • 2 cal assault bike.
  • 4 pull-up
  • 4 push-up
  • 4 cal assault bike.

Friday

Power snatch technique.

Metcon

Workout 14.1:

  • 10 minute AMRAP
  • 30 double unders
  • 15 power snatches (35/15kg).

Last updated: Saturday, 18 November 2017