Monday, 01/12/14

Monday, 01/12/14

Rotating EMOM for 31 minutes (AMRAP Burpees)
A) 3 Overhead Squats (62.5/45kg)
B) 6 Power Cleans (62.5/45kg)
C) AMRAP Burpees
Minute 15:00 – 15:59 – Plank
Total Burpees – (Seconds missed during in the Plank + Reps missed) = Final Score
eg. If I complete 102 Burpees through the workout but lost 10 seconds of Plank time and didn’t complete 10 reps
102 – (10 + 10) = 82




  • Steve H
    Posted at 20:18h, 30 November

    Nope, can’t figure it out. We do all 3? A,B,C on the minute for 15 mins? Which means amrap burpees until the minute is up then straight onto OH again?

    • Jim King
      Posted at 20:25h, 30 November

      Fair question. I missed the 31 minute time frame.
      Only do one movement each minute so effectively there are 10 x 3 minute cycles with a plank hold during the 16th minute. That is, at half time.
      If you move efficiently, the 3 OHS will probably only take 10-15 seconds, so you’ll get about 45 seconds of rest during that minute. The 6 Power Cleans about the same, and then go hard on the Burpees during the third minute of each cycle. However, if you go too hard it might affect your ability to complete the OHS.

  • Steve H
    Posted at 21:38h, 30 November

    Thanks Jim. I think plain old physics is going affect my ability to complete the OHS. Not the burpees. 🙂

  • Jim King
    Posted at 07:41h, 01 December

  • Jim King
    Posted at 13:43h, 01 December

  • Jim King
    Posted at 19:49h, 01 December

    • Kellie K
      Posted at 07:10h, 02 December

      Sorry, I think I made and error in my calculations – 81 @ 20kg OHS (I’m not sure if that’s right either 🙂

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