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 2 March–Friday 6 March 2015

Monday Tuesday Wednesday Thursday Friday


Week 1 of the CrossFit Open
Light WOD for competitors

Shoulder press

3 on min

5 mins

Choose a weight that you can increase each week x 6 weeks


3 on min

5 mins 

Choose a weight that you can increase each week x 6 weeks 

Snatch progressions

10 reps on min

(a) muscle snatch high hang

(b) power high hang snatch

(c) power hang snatch

(d) power snatch

(e) O/H squat

(f) snatch balance

(g) snatch 

Metcon Workout 15.1

7 rounds for time


7 sit-ups

7 DUs 

3 rounds for time

21 KB swings

15 pull-ups

9 cal row

400m run 

Partner WODS


Alt P1 10 reps, P2 9 reps etc.

10-1 burpees

10-1 pull-ups

10-1 sit-ups

10-1 cal row

10-1 thrusters 40/25kg

10-1 plyo lunges

10-1 DB push-press 15/10kg 

Last updated: Saturday, 28 February 2015