Bora

An EMOM metronome: a fixed workload in a fixed window, where the only variable is how much rest you earn.

Grade: Peak · EMOM · 12:00

The workout

• Odd: 10/8 Cal Row · quick, tall strokes
• Even: Rest · walk, shake out
• Rule: ≤ 40 s of work per minute · taper: sharpen the knife, don't dull it
• Target: Six short gusts at test-week pace · stop while it still feels easy

Why we programme this

The minute is a coach you can't argue with. Fixed work in a fixed window means the effort self-regulates: go too hard and you lose your rest, so the format teaches you the right pace by feel. It's the cleanest tool there is for training repeatable power and pacing discipline: produce, recover, repeat, without the wheels coming off.