Workout Of The Day // 23.01.14

WOD 23.01.14

OMEM (On The Minute, Every Minute)

3 Reps OMEM for 20 minutes.

Power Cleans


  • Complete 3 reps at the start of every minute.
  • You must complete 3 full reps each round.
  • Failure to start on time results in a missed round.
  • Count the weight on the bar per round for total load over 20 mins.

(Eg. 50kg load x 20 rounds = 1000kg total) or (Eg. 60kg load x 16 rounds (4 missed rounds) = 960kg total)

Record total load.

A great met con to burn fat, increase metabolism and work on explosive power.

Keep moving.