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.

18–22 September 2017

Monday

Strength

Mobility warm up.

Metcon

For time:

  • 50 box jumps
  • 50 kettlebell  swings
  • 50 knees to elbow
  • 50 wall ball shots
  • 50 burpees.

Tuesday

Strength

Clean and jerk.

Metcon

5 rounds for time:

  • 10 clean and jerk
  • 300m row.

Wednesday

Strength

Bear complex.

Metcon

3 rounds for time:

  • 400m run
  • 21 kettlebell swings
  • 12 pull-ups.

Thursday

Strength

Weighted pull-up or push-up.

Metcon

24 minute EMOM:

  1. 5 thrusters
  2. 10 box-jumps
  3. 15 push-ups.

Friday

Sumo deadlift high pull.

Metcon

8 rounds:

  • 10 deadlifts
  • 200m run.

Last updated: Saturday, 16 September 2017