Outcrop

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

Grade: Peak · Intervals · 12 × 1:30

The workout

• Every 1:30: 12/9 Cal Row · 10 Jump Squats
• Rest: Remainder of the 1:30 · aim to earn ≥ 30 s
• Target: Erupt for ~55 s, recover, repeat · all twelve within 5 s of each other

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.