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.

6 April to 10 April 2020

Monday

Strength

30:30 x 5.

Split jump.

Metcon

5 minute AMRAP:

  • 2 squats
  • 2 burpees
  • 2 sit ups
  • 2 mountain climbers.

Increase reps by 2 each round.

Tuesday

Strength

30:30 x 5.

Hip thrust.

Metcon

25-20-15-10-5:

  • Push-ups
  • Side shuffles
  • Walking lunges (each side).

200m run or 1 minute jog on spot after each round.

Wednesday

Metcon

20 minute stairs or hill repeats.

Finisher.

50-40-30-20-10:

  • Double unders
  • Sit-ups.

Thursday

Strength

30:30 x 5.

Push-ups.

Metcon

EMOM x6:

  • 10 hip raises
  • 20 alt lunges
  • 30 knee to elbow.

Max up downs in remaining time.

1 minute rest in between sets.

Friday

Strength

30:30 x 5.

O'head sit-up.

Metcon

8 rounds:

  • 10 push-ups
  • 10 leg lowers
  • 10 burpees
  • 10 air squats.

Finisher 30-20-10:

  • Sit-ups
  • Bicycle crunch
  • Russian twist. (Each side)

Last updated: Saturday, 4 April 2020