20-Minute EMOM and AMRAP Workout
This two-part plan uses AMRAP and EMOM protocols to hit all your major muscles, spike your heart rate and burn mega-calories.
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Metcons are the fastest way to maintain lean mass while burning fat and boosting metabolism, and this one gets the job done in less than 20 minutes.
First is a 10-minute barbell EMOM, and at the top of every minute, you’ll do the three moves in order — without putting the barbell down — then rest the remaining time. Use a pretty heavy weight to make these moves metabolically intense and ensure a crazy, fat-eradicating after-burn. Rest two minutes, then move into the AMRAP, repeating a three-move circuit for as many rounds as you can for a total of seven minutes.
Pace yourself, but don’t slack off — you want to be moving at 80 to 85 percent max capacity for max results.
10-Minute Barbell EMOM
| Exercise | Reps |
| Power Clean | 3 |
| Hang Clean | 2 |
| Front Squat | 1 |
Rest two minutes.
7-Minute AMRAP
| Exercise | Time/Reps |
| Sprint | 30 seconds (~50 meters) |
| Dumbbell Renegade Row | 10 |
| Weighted V-Up | 10 |
Power Clean
Stand with your feet hip-width apart and your midfoot underneath the loaded barbell. Bend your knees, drop your hips and take a shoulder-width, overhand grip on the bar. Your hips should be higher than your knees, chest lifted, back straight. Keep the bar close to your body as you extend your knees and hips at the same rate. As it passes your knees, do a triple extension of the ankles, knees and hips, coming up onto your toes and shrugging your shoulders, elbows high. Drop underneath the bar, catching it across your front delts and clavicle and flipping your elbows underneath into a front rack position. Reset your feet, lower the bar and repeat.
Hang Clean
After your third power clean, lower the bar to just above your knees, with your back straight and your hips back. Repeat the triple extension/shrug portion of the power clean and catch the bar in the same manner.
Front Squat
After your second hang clean, keep the bar in the front rack position, get into your squat stance and kick your hips back to lower into a deep squat. Keep your elbows lifted as you drive through your heels to return to standing, then drop the bar and rest the remaining time.
Dumbbell Renegade Row
Get into a push-up position with your hands on a set of dumbbells, head, hips and heels aligned. Do a push-up, then hold at the top as you row one arm then the other while keeping your hips square to complete one rep.
Dumbbell V-Up
Lie faceup with your legs together and hold a dumbbell over your head, arms extended. Simultaneously lift your legs and upper body and reach the dumbbell for your toes. Slowly lower to the start