Cay

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

Grade: Peak · Intervals · 24 × 0:30/0:30

The workout

• Format: 24 rounds · 0:30 on / 0:30 off · alternate stations
• Odd: Max Cal Row or Ski
• Even: Max Jump Squats
• Target: Pick repeatable numbers: ~10/8 Cal and ~15 Jump Squats · interval 24 matches interval 2

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.