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City of Sydney

KGV workout of the day


Every day, all day Monday 5 June to Sunday 11 June



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.


10 Minute AMRAP:

  • 10 alt lunge

  • 15 deadlift

  • 3 burpees

10 Minute AMRAP:

  • 10 plate squats

  • 15 KB swing

  • 5 LLB's

5km Time trial – C2 bike


40 sec work / 20 sec rest x 5:

  1. Shoulder press

  2. Max C2 bike calories

  3. Battle rope 

  4. Max assault calories

  5. TRX rows

  6. Max burpees

  7. REST

*score is results from 2, 4 & 6


Every 90 sec x 5 each circuit:


  • 10 / 8 cal ski

  • 50 knee to elbow


  • 10 / 8 cal C2 bike

  • 50 MB twists


  • 10 / 8 cal row

  • 30 double unders


Every 3 min x 8 + 45 sec rest:

  • 10 DB front squats

  • 5 DB burpees step over

  • 10 /8 calorie assault

* max KB swings round 1 - 4

* max alt lunge and press round 5 - 8 in time left


10km bike or 35 minute cap:

  • Every 3 minutes complete:

  • 6 medicine ball slams/6 medicine ball squats/6 wall balls


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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