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“Attention Span” Burp Plank (2 Rounds for reps)

“Attention Span”

On the Minute x 10:

7 Burpees

Max Front Plank in Time Remaining

Rest 5 Minutes

On the Minute x 10:

5/4 Calorie Bike/Row

Max Side Plank in Time Remaining (Switch Each Round)

*Score is seconds actually held IN the plank for each of the EMOMs

RX+-Same as RX

RX -As Written

50-59 -6 Burpees

60+ -5 Burpees, 4/3 Cal

Basics-Every TWO minutes,4 Burpees, 4/3 Cal

We’ll finish out the week with 2 “on the minute” style intervals

You’ll complete the listed number of burpees or bike calories to start each minute

After finishing these stations, you’ll hold a plank for as long as possible with the time remaining in the minute

We’re looking to choose rep numbers that allow for about 30 seconds of burpees/bike and 30 seconds of planks

The score for today is the number of seconds spent IN the actual plank position.

Plank should be held with shoulders and hips in line (no bowing or drooping)

There is 5 minutes rest between these 10-minute pieces to help you maintain intensity


To keep things simple, you do not have to reset the bike monitor each time you get back on

Simply move 5/4 calories from where you start