Tier

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

Grade: Peak · EMOM · 14:00

The workout

• Odd: 9/7 Cal Row · easy pace
• Even: 6 Burpees · smooth
• Rule: ≤ 40 s of work per minute · deload: stay well under it, ~30 s
• Target: Deload: every round effortless · a sharpener, not a test

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.