Monday 18th February 2019 – Workout

EMOM15 Alternating

Minute 1: 10 Burpees

Minute 2: 15 Push Press

Minute 3: 20 Airsquats



Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or add 5 reps to each movement


Your score is the weight you used for the push press

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights and/or added 5 reps to each movement


Stay unbroken as much as possible. EMOM's are made to challenge us but also give just enough rest to go hard for each work station.

Top Tips:

Squeeze your bum as driving overhead in the push press - it will make it easier . . . slighty!

Workout Description:

Set your timer to an EMOM setting to beep every minute or else set a normal timer to countdown for 15 minutes and make sure you can see it throughout the workout. On minute 1, perform 10 burpees and rest for the remainder of the minute. On minute 2, pick up your two dumbbells and do 15 push press then rest for the remainder of the minute. On minute 3, do 20 air squats and rest for the remainder of the minute. On minute 4, you start again at the burpees. Keep rotating round the three stations for fifteen minutes (5 rounds).


Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead.

Push Press: Starting with your feet set at hip-width, elbows slightly in front of the dumbbells, dumbbells resting on shoulders. Keep your body vertical as hips and knees flex into a small dip. Stand aggressively, squeezing your bum as hips fully extend, then arms press overhead - watch for early pressing (wait until you squeeze your bum!). Heels remain down until hips and knees extend. Complete at full hip extension and arms locked out overhead (biceps beside ears!)

Airsquat: Place your feet shoulder width apart, chest up and tummy tight. Send hips back and descend until top of knee is below your hip crease. Stay on your heels and drive your knees up as you come out of the squat. Finish with hips fully extended standing tall.