KGV workout of the day

A blend of resistance training, cardio-conditioning and bodyweight workouts that can be completed in the gym, at home or your local park. The WOD online program supports the class delivered in centre at KGV that day.

Monday

7 Rounds

• 200m row

• 50 double unders or 10 cal c2 bike

• 10 deadlifts

strict 1 minute rest after each round

Tuesday

5 rounds x 10 reps

• dumbbell squat to standing press

• kettlebell alternate halos

• kettlebell swings

• dumbbell row to deadlift

• cardio - 8/10 calories

5 rounds x 10 reps

• skier swings

• dumbbell rotational chop

• dumbbell broad jump shuffle back

• surfer stands - 5 each side

Wednesday

every 2 minutes for 5 rounds

A.

• 50 double unders

• maximum burpee over box

B.

• 400m C2 bike

• maximum alternate dumbbell ground to overhead

C.

• 30 sit ups

• maximum alternate lunge and squat

Thursday

6 rounds

• 10 squat

• 10 deadlifts

• 10 Kettle bell swings

• 10 cal assault bike

• 1 min rest

30 min cap max assault bike in time remaining

Friday

• 18 dumbbell thrusters

• 200m row

• 15 dumbbell thrusters

• 200m row

• 12 dumbbell thrusters

• 200m row

• 9 dumbbell thrusters

• 200m row

• 6 dumbbell thrusters

• 200m row

• 3 dumbbell thrusters

• 200m row

Disclaimer: 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.