Thermal

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

Grade: Peak · EMOM · 26:00

The workout

• Odd: 13/10 Cal Row
• Even: 12 Wall Balls @ 9/6 kg (20/14 lb)
• Rule: ≤ 40 s of work per minute · scale reps before pace
• Target: Two race stations, thirteen visits each · minute 25 looks like minute 1

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.