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City of Sydney

KGV workout of the day

See event description for details on how to connect.

Every day, all day Sunday 26 June to Sunday 3 July



A blend of resistance training, cardio-conditioning and bodyweight workouts that can be completed in the gym, at home or at your local park.

If working without cardio equipment simply substitute running, walking, stairs etc for the designated workout cardio.


5 Rounds For Time:

  • 150m row

  • 10 push ups

  • 150m ski erg

  • 10 pull ups

  • 10/8 calorie assault bike

  • 10 push press


5 rounds / 1 min rest after each round


  • 10 walking lunge

  • 10 plate squats

  • 20 mountain climbers

  • 10 calorie C2 bike


  • 10 kettlebell deadlifts

  • 10 kettlebell swings

  • 20 leg lowers

  • 10 calorie row


10km bike or 35 minute cap

Every 3 minutes complete - 

5 Rounds:

  • 1 Min Max Cal Ski

  • 1 Min rest

  • 1 Min Max Cal Row

  • 1 Min rest

  • 1 Min Max C2 bike

  • 1 min rest

Record total calories


EMOM x 4

  • 8 floor press + 6 push ups

  • 8 shoulder press + 8 renegade rows

  • 10 / 8 calorie row + max trx rows

  • REST

EMOM x 4

  • 8 bent over row

  • 10 Alternating dumbbell clean and press

  • 10 / 8 calorie ski + max dead ball slams

  • REST


7 rounds:

  • 100m row

  • 50 double unders

  • 10 burpee + box step over

Rest 1 minute after each round

Time is how long to complete including breaks


By participating in City of Sydney online fitness classes, you acknowledge that you do so at your own risk and waive and forego any legal right that you may otherwise have against the City of Sydney and or against its officers, employees, agents and contractors.

To the extent permitted by law, the City of Sydney, its officers, employees, agents and contractors are not liable for any loss or damage of any kind including any personal injury, loss or damage to property or financial loss (including payment of medical expenses) that you may suffer while participating in online programs and activities presented by the City of Sydney.

Contact event organiser

City of Sydney


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