Deadlift platform at Burn Fitness
Group Fitness

Workout of the Day

Workout of the Day

POSTED DAILY // 06:00
The Strength
01. Back Squat5 × 5
02. Romanian Deadlift4 × 8
03. Weighted Plank3 × 45s
The Metcon
THE FURNACE
  • 21-15-9 Thrusters (95/65)
  • 21-15-9 Burpees Over Bar
  • For Time — 12 min cap
Sample Sessions

The Weekly Cycle

Programming rotates daily through a seven-session cycle. Every workout scales to any fitness level — our coaches adjust the load and volume to meet you where you are.

Day 01Today
The Strength
  • Back Squat5 × 5
  • Romanian Deadlift4 × 8
  • Weighted Plank3 × 45s
The Metcon
THE FURNACE
  • 21-15-9 Thrusters (95/65)
  • 21-15-9 Burpees Over Bar
  • For Time — 12 min cap
Day 02
The Strength
  • Bench Press5 × 5
  • Weighted Pull-Up4 × 6
  • Dumbbell Row3 × 10
The Metcon
IRON LUNG
  • 3 Rounds
  • 500m Row
  • 20 Push-Ups
  • 15 Box Jumps (24/20)
Day 03
The Strength
  • Deadlift5 × 3
  • Front Rack Lunge4 × 8/leg
  • Hanging Leg Raise3 × 12
The Metcon
GRINDER
  • AMRAP 15
  • 10 Kettlebell Swings (53/35)
  • 10 Wall Balls
  • 200m Run
Day 04
The Strength
  • Overhead Press5 × 5
  • Push Press3 × 6
  • Lateral Raise3 × 15
The Metcon
SKY HIGH
  • EMOM 12
  • Min 1: 12 Dumbbell Snatch
  • Min 2: 10 Burpees
  • Min 3: 15 Sit-Ups
Day 05
The Strength
  • Front Squat6 × 3
  • Bulgarian Split Squat3 × 10/leg
  • Calf Raise4 × 15
The Metcon
LEG DAY TAX
  • 4 Rounds
  • 400m Run
  • 20 Air Squats
  • 10 Devil Press
Day 06
The Strength
  • Power Clean6 × 2
  • Barbell Row4 × 8
  • Face Pull3 × 15
The Metcon
FAST HANDS
  • 5 Rounds For Time
  • 9 Power Cleans (135/95)
  • 12 Toes-to-Bar
  • 15 Cal Bike
Day 07
The Strength
  • Turkish Get-Up4 × 3/side
  • Farmer Carry4 × 40m
  • Hollow Hold3 × 40s
The Metcon
SATURDAY BURN
  • 30-20-10
  • Cal Row
  • Dumbbell Thrusters
  • Sit-Ups
Tech That Tracks

Train with Myzone

Burn Fitness is a Myzone gym. The MZ-Switch belt reads your heart rate straight off your chest and turns effort into MEPs — Myzone Effort Points — so the work counts no matter what you lift, run or row. Your numbers show up live on the studio screens and in the app, and they follow you outside the gym too.

Already have a belt? Ask any staff member to connect you to the "burnfitness" group — that's where our monthly MEP challenges, leaderboards and team competitions live. Need a belt? We can order one for you at the front desk.

GET A MYZONE BELT