A native of Pori, Finland, Mikko Salo claimed the title of “Fittest Man on Earth” by winning the 2009 CrossFit Games. Today, Salo is still based out of Pori, and has been working as a firefighter by day and training and coaching CrossFit by night.
One of his top students is fellow countryman and Rogue athlete Jonne Koski, whom Mikko guided to a 1st place finish at the Men’s Individual Europe CrossFit Regionals in 2014. Mikko is known for his engine, workout capacity and SISU.
The System is based on the fact that in CrossFit you need to have skills, strength, power, and endurance to be able to compete in this sport
The System has a goal that you will reach your maximal athletic potential.
In The System, we will create rock solid aerobic base where we rely on. We don’t forget to develop our skills and strength numbers either.
The goal is to have such a big engine and skill base that we can use our strength and power. Like in the Open workout 16.2 - You had to have a big engine to be able to show your strength.
I will create The System's workouts and test most of them before you have a chance to do them. In The System, we don’t do super long sessions because I want to keep each session short and intense.
There are two versions of The System - The Original and Once a day programming. The Original programming has five (5) training sessions a week and four (4) optional sessions a week based on your ability and chances of training. The Once a Day programming is a hybrid version of The Original template. It has five training sessions per week and it’s meant for people who can't train twice a day. Basically the only difference is the overall volume. The workouts are exactly same in both templates with small modifications. The Once a Day template has one full recovery day (Sunday). Thursday is an active recovery (swim, run, row, ski...) or a full rest day (if needed). In Once a Day template sessions will last from 60 minutes to maximum of 90 minutes. The goal is still to keep the sessions short enough to maintain the intensity up.
The programming is periodic and the emphasis varies throughout the year.
You will have all workouts for the week on Sunday. The idea is to train Monday, Tuesday, Wednesday. Then on Thursday a rest day. Training again on Friday and Saturday, and Sunday is a rest day.
You can modify your week based on your school, work, physical or mental stress level, etc.
I'll answer your questions on WODconnect within 24 hours.
Sincerely,
Mikko
The basic idea is to have five (5) training sessions a week. The goal is to train Monday, Tuesday, Wednesday. Then on Thursday rest day. Training again on Friday and Saturday, and Sunday is a rest day.
Tracking is easy with WODconnect's mobile apps (for iOS, Android and Windows Phones) and web application.
You'll be a part of team of athletes on the same program. Cheer and help others while on this path to greater conditioning.
Am:
Row 20x 1 min on 1 min off (use your 5k pr pace -4-8s)
Press 3x3
Pm:
10 min EMOM:
5 Thruster (as heavy as possible, no fails)
Rest 10 min
4x1 Squat clean
Rest 10 min
Front squat 3x2
3x30 GHD sit-up
3x30 Back extension
Am:
40 min:
1: Assault bike
2: 10 Strict pull-up + AMRAP box-jumps
3: 15 KB swing 2 pood/1,5 pood
4: Burpees
5: Rest
Rotate btw 1,2,3,4,5
Pm:
Back squat 3-3-3-3
10 min AMRAP:
10 Front squat 185-lbs/135-lbs
2 rope climb
Am:
Every 6th min run 1k for six rounds
Pm:
Snatch 5x1
1 Bear complex every 30s for 10 min.
3 rounds for time:
15 power clean 155-lbs/105-lbs
15 Shoulders to Overhead
Squat clean:
70-75% of max:
1 squat clean + 5 front squat
2 squat clean + 4 front squat
3 squat clean + 3 front squat
4 squat clean + 2 front squat
5 squat clean + 1 front squat
6 squat clean + 0 front squat
New set every 2min. No TnG lifts.
Split jerk (from rack/blocks):
5 x 3
Weighted dip (no rings!):
3 x 5
Back extension 3 x 20–30
GHD sit-up 3 x 20–30
6-10 rds:
400m run, 21 swing 24/16, 12 pull-up
Rest 90s after each round.
Front squat 5 x 2
1 power snatch every 15s for 20rds
Rest 2 min
3 TnG power snatch every 40s for 7 rds
Rest 2 min
5 TnG power snatch every minute for 5 rds
The Life is training template designed for the people who have busy working schedules and dont have time to train 5-7 times week.
The Life has three well balanced sessions every week.
The Life will make sure that you still train progressively and your training is carefully planned.
The Life will suite for your busy working schedules or if you have also other hobbies.
Have a strong Life
- Mikko”I competed in crossfit for four amazing years. But then my passion for my career won my passion for crossfit. I got a job as a consultant and the days spent at the office started to be more regularly 10 hours long. From the very start I knew that I needed to cut down my training hours. The problem was, not a single program did have fewer than five workouts and that was too much. I also enjoyed more and more doing other sports along crossfit. Nevertheless, I still wanted to enjoy of doing a structured, well planned program and to train hard when I train.
That’s why I asked Mikko to create The Life. A program that fits into a life filled with also other things than crossfit. The life includes three perfectly programmed workouts that take into account the demands of a busy life and hours spent at the office. The Life is designed for the ones who believe in quality, not quantity. The best thing is I don’t need to decide which part to leave out, The Life is a program that everyone has time to do as a whole. I’ve also helped Mikko with telling for example about the demands that an office job with a lot of sitting sets to lifting weights.”
