I kick off new clients with a 30-minute EMOM-style circuit — 5 stations at 45s work/15s transition: KB swings, sled push, rower, slam ball, and a farmer carry — to ramp heart rate and prove efficiency fast. It scales cleanly and spikes post-session burn; are you leading with a short metabolic circuit on day one or easing them in first?
Love the setup; I cap sled pushes at RPE 7 day one — “45s/15s” holds. HR cap or just RPE?
I start with a “skill EMOM” first round — 30s work/30s reset, nasal-breathing only and HR cap about 85% max — then shift to your 45/15 if mechanics stay sharp; it’s a dress rehearsal before the show. I also swap farmer carry to a suitcase carry on day one to screen lateral stability; @claire_83, does that tweak change your RPE pacing?