Cwm

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

Grade: Peak · For Time · 21-15-9 · 8:00 cap

The workout

• 21-15-9: Thrusters @ 42.5 kg
• 21-15-9: Chest-to-Bar Pull-ups
• Benchmark: Retest quarterly — chase the same number

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.