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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 Monday 6 February to Sunday 12 February



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.


EMOM x 6:

  • 1. 8 Push press

  • 2. 16 renegade Rows

  • 3. 8 Floor press

  • 4. 8 Barbell rows

  • 5. Max MB slams

  • 6. REST


5 rounds / 1 min rest after each round:


  • 10 walking lunge

  • 10 Plate squats

  • 20 mountain climbers

  • 10 cal C2 bike


  • 10 KB deadlifts

  • 10 KB swings

  • 20 Leg lowers

  • 10 Cal Row


For Time:

  • 4km ride

  • 1km run or row

  • 3km bike

  • 800m run or row

  • 2km bike

  • 600m run or row

  • 1km bike

  • 200m run or row


EMOM x 4

  • 1. 8 Floor press + 6 push ups

  • 2. 8 shoulder press + 8 Renegrade rows

  • 3. 10 / 8 row + max trx rows

  • 4. REST

EMOM x 4

  • 1. 8 Bent over row

  • 2. 10 Alt DB clean and press

  • 3. 10 / 8 cal ski + max MB slams

  • 4. REST


Repeat each circuit x 5:


  • 200m row

  • 10 LLB's


  • 200m ski

  • 12 KB swings


  • 400m C2 bike 

  • 20 sit ups


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.

We aim to deliver inclusive and accessible events. If you have any particular access or communication needs, please contact KGV Fitness on 02 9265 9879 or

Contact event organiser

City of Sydney


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