KGV workout of the day 2021

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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 calories C2 bike

• 10 deadlifts

strict 1 minute rest after each round

Tuesday

Every 3 minutes complete -

• 12 / 10 calorie ski

• 10 single arm dumbbell ground to overhead each side

• max medicine ball slams in time remaining

rest for 1 minute after each round

repeat x 7

Wednesday

4 rounds for time

• 15 kettle bell goblet squats

• 500 metre ski erg

• 20 dumbbell alternating floor press

• 250 metre row

• 15 kettle bell swings

• 500 metre C2 bike

Thursday

Every 2 minutes x 10

• 8 burpees

• 20 alternating lunges

Every 2 minutes x 10

• 200/150m row

• 15 dumbbell squats

Friday

2 rounds for time

• 2000m bike

• 1 min rest

• 1500km bike

• 1 min rest

• 1000m bike

• 1 min rest

• 500m bike

• 1 min rest

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.