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City of Sydney

KGV workout of the day


Every day, all day Monday 25 September to Sunday 1 October



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 10

  • 3 shoulder press

  • 3 thrusters 

EMOM x 5

  • 30 sec max floor press

EMOM x 5

  • 30 sec assault bike 

EMOM x 5

  • 30 sec max MB slam


28 Minute EMOM

  • 1st minute - 12 deadlift

  • 2nd minute - 12 goblet squats

  • 3rd minute - max cal cardio

  • 4th minute - rest

Scores is max calories


30 min AMRAP:

  • 500m row

  • 400m run

  • 30 KB swing

  • 20 Sit ups

  • 10 push ups


Repeat each set x 5:


  • 10 calorie ski

  • 10 DB bicep curl


  • 10 MB slams

  • 10 push ups


  • 10 calorie row

  • 10 pull ups


  • 10 overhead sit ups

  • 10 leg lowers


5 Rounds:

  • 1 min max cal assault bike

  • 1 min rest

  • 1 min max step ups

  • 1 min rest

  • 1 min max cal rower


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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