Canyon

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

Grade: Peak · EMOM · 20:00

The workout

• Min 1: 10 Burpees
• Min 2: 14 KB Swings @ 24/16 kg (53/35 lb)
• Min 3: 12/9 Cal Row
• Min 4: Rest. Repeat the cycle ×5
• Rule: ≤ 40 s of work per minute · the rest minute is sacred

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.