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 February–Friday 6 February 2015

Monday Tuesday Wednesday Thursday Friday


8 front squats        

4 rounds

Work every 90 secs

Thoracic/lat mobility

Coach's choice  

Push jerk


5 mins       

Kipping progressions

20:20 x 10       


Power cleans       

3 reps

1 min rest

4–5 rounds        

10 mins max work time         




5 rounds for time:

10 burpee box jumps


10 thrusters 

1 min rest      

WOD 1: 

10 min AMRAP

3 toe-to-bar

5 push-up

7 double under

9 med-ball clean

WOD 2: 

3 min max row

3 min rest

3 min max row 

For time: 

400m row

10 burpees

300m row

20 burpees

200m row

30 burpees

100m row

40 burpees



'Jake the snake'

10-1 shoulder to overhead

2-20 pull-ups


10 shoulder to overhead

2 pull ups

9 shoulder to overhead

4 pull ups ...      

21 min AMRAP 

2 rounds 

5 deadlifts

10 sit-ups

15 KB swings

Run to court

2 rounds  

15 wall balls

10 burpees

5 plyo lunges



Last updated: Saturday, 31 January 2015