Fringe

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

Grade: Peak · EMOM · 20:00

The workout

• Odd: 10 Box Jumps @ 60/50 cm
• Even: 10 Burpees
• Rule: ≤ 40 s of work per minute · step down, jump up

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.