Gateway

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

Grade: Peak · EMOM · 28:00

The workout

• Odd: 4 Power Cleans @ 70/47.5 kg (155/105 lb)
• Even: 14/11 Cal Row
• Rule: ≤ 40 s of work per minute · heavy-light: the bar stays fast, the cals stay repeatable

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.