Monolith

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 on / 0:30 off

The workout

• Odd: Max Cal Row or Ski
• Even: Max Jump Squats
• Target: ≥ 7/5 cal and ≥ 14 jump squats every interval · the last five decide it

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.