There’s a designated tempo for some movements in the program in the format of XXXX (e.g. 2020) which means “eccentric”, “bottom’, “concentric”, “top” portion of the movement. For example, if you do an air squat with the tempo 2020, you start moving down slowly (2sec) no pause at the bottom (0sec) and then move up again slowly (2sec) and once you reach the top, you start going back down again with no pause (0sec).
In some of the workouts, the tempo is defined as 'every minute on the minute', which is often shortened as EMOM. This means that you perform the set at the beginning of a minute and then rest until the beginning of the next minute on the clock. So for example, if you are asked to do a set EMOM for 10 minutes, you repeat the set the beginning of each minute, 10 times in total.