Cay

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

Grade: Peak · Hyrox Simulation · For Time · 26:00 cap

The workout

• Format: 4 rounds at race pace
• Round: 500 m Run
• Round: 25 m Sled Push @ 125 kg
• Round: 25 m Sled Pull @ 100 kg
• Round: 15 Wall Balls @ 9 kg

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.