EMOM
Every minute, on the minute. The clock keeps you honest.
The protocol
EMOM stands for every minute on the minute: at the top of each minute you do a set amount of work, and whatever is left of the minute is your rest. Finish faster, rest longer. The clock runs the session for you.
Why it works
The format self-regulates. As fatigue builds, the work takes longer and rest shrinks, so the intensity finds your level automatically. It's also flexible: alternate movements minute to minute, run it 10 to 20 minutes, and scale the reps to leave 15 to 20 seconds of rest early on.
Top of every minute
A fixed set of work starts when the clock does.
Rest is what's left
Faster work buys longer recovery. Fatigue shrinks it.
10 to 20 minutes
Pick a duration and let the clock pace the whole session.