Lagoon

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

Grade: Peak · Tabata · 3 Blocks

The workout

• Block 1: 8 × 20 s on / 10 s off · Wall Balls @ 9/6 kg
• Rest: 1:00 easy walk
• Block 2: 8 × 20 s on / 10 s off · Burpees
• Rest: 1:00 easy walk
• Block 3: 8 × 20 s on / 10 s off · KB Swings @ 24/16 kg
• Target: Pick a number you can repeat all 8 rounds · ~14 min total

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.