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Wyron.

protocol

EMOM

EMOM means every minute on the minute. A fixed set of reps starts at the top of each minute, and whatever time remains in that minute is rest. As the reps stay fixed and fatigue builds, the available rest shrinks. It trains density by holding the reps fixed while the available rest shrinks under fatigue.

EMOMFive one-minute blocks: fixed reps start each minute and the remaining time is rest, which shrinks as fatigue builds.EMOM · WORK ▮ vs REST □min 1min 2min 3min 4min 5fixed reps · rest = remainder

How it works

A clock runs in whole minutes. At the start of each minute the lifter performs the prescribed reps, then rests until the next minute begins. Faster work buys more rest. The format self-regulates: as fatigue slows the reps, the rest window narrows and the density climbs with no change to the load.

EMOM controls density, the ratio of work to rest, rather than raw volume. Pushing the reps faster widens the rest. Missing the pace erases it.

Programming

EMOM suits ballistic and grind work where pace is the variable, not load. A two-handed swing or snatch finisher runs a fixed rep count each minute, and a rotating EMOM can hold several heavy lifts at a steady cadence across a longer window. The rule is to finish the rep set before the next minute, then walk or breathe in the time left.