Mistral

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

Grade: Peak · Intervals · 20 × 0:30/0:30

The workout

• Odd: 0:30 Shuttle Run · 10 m lengths, hard turns
• Even: 0:30 max Burpees
• Rest: 0:30 off after every 0:30 on
• Target: 8+ Burpees every even round · round 20 as big as round 2 · wind, not storm damage

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.