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City of Sydney

KGV workout of the day


Every day, all day Monday 27 May to Friday 31 May



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.

  • 1 km C2bike or rower

  • 3 rounds

  • 50 walking lunge

  • 40 kb swings

  • 30 bb bent over row

  • 20 bb deadlifts

  • 10 push ups

  • 5 burpees

  • 10 cal ski erg

  • 1 km C2 bike or rower

  • Ever 2 minutes x 5 / 30 sec rest

  • 200m row

  • Max Push press

  • 200m ski

  • Max ring pull ups

  • 400m C2 bike

  • max DB thrusters

  • 100 cal concept 2

  • *every 2 minutes perform 10 sit ups

  • 80 cal ski

  • * every 2 mins perform 20 knee to elbow

  • 60 cal assault

  • * every 2 mins do 20 hanging leg raises


EMOM x 5

  • 15 BB Push press 

  • 30 sec max cal ski erg

  • 15 BB Deadlift 

  • 30 sec max Row

  • 15 BB Bent Over Row

  • 30 sec max C2 Bike

  • 1 min rest


7 rounds for time

  • 7 Push Ups

  • 7 calories ski erg

  • 7 pull ups

  • 7 calories assault bike


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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