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 24 November–Saturday 29 November

Monday Tuesday Wednesday Thursday Friday Saturday

Strength

6 plate push-ups
2 mins plank
4 rounds     

6 min EMOM
10 KB swing

5 clean pulls x 2

then

5 clean high pulls x 2

then

5 cleans x 2

KB row

12, 10, 8, 6, 12

1 min rest between rounds

6 min EMOM
3 deadlift
3 box jumps

N/A

Metcon

A: 2 mins max burpees

B: 10 rounds

5 thrusters

10 box jumps (must jump, use small step)

20 DU's or 60 singles

12 min AMRAP

1, 2, 3, 4 ...

Deadlifts

DB push press

DB step ups (each leg)

10 min AMRAP

15 AB mat sit-ups

15 HRPU

15 AB mat sit-ups

15 box jumps

3 rounds for time

100 singles

75 air squats

50 ab mat sit-ups

25 burpees

Run 400m

21-15-9

MB cleans

DU

Run 400m

21-15-9

Sit-ups

O/H travel lunges plate

Run 400m

21-15-9

KB swings

Goblet squats

N/A

Last updated: Saturday, 22 November 2014