Redoubt

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

Grade: Peak · Intervals · 12 × 2:00

The workout

• On the 2:00: 10 KB Swings @ 32/24 kg (70/53 lb) · 12/9 Cal Row
• Rest: Remainder of the 2:00, roughly 0:50
• Target: Work ≤ 1:10 every round · the heavy bell demands a full hip snap, twelve times over

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.