Longitude

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

Grade: Peak · EMOM · 30:00

The workout

• Min 1: 14/11 Cal Row
• Min 2: 12 Box Jumps @ 60/50 cm (24/20 in)
• Min 3: 10 Burpees
• Min 4: 12 KB Swings @ 24/16 kg (53/35 lb)
• Min 5: Rest · 6 laps of the globe
• Rule: ≤ 40 s of work per minute · the rest minute is part of the program

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.