“Mikko Triangle” – EMOM 40:00 (10 rounds)

1) Air/Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Rest

Score. Your score is the total calories hit on each minute.

Pacing. The aim is to stay consistent on each machine and hit the same calories each round.

Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories.

Cool Down
A) 5:00 easy jog/walk/BikeErg

SESSION NOTES
Overview. A classic benchmark conditioning piece from 2009 CrossFit Games champion Mikko Salo. This will be a baseline and we’ll work to improve your machine capacity in this training block.

Effort. The aim is to stay consistent on each machine and hit the same calories each round. This means that each round will feel a little harder, and you need to increase your effort to maintain your target calories. You should be at RPE 9-10/10 at the end.

Feel. Expect heavy breathing and high heart rate that will build across the session. Aim to stay relaxed and breathe during the rest minute to keep things under control.

Adaptation. Test and improve your aerobic endurance, efficiency in machine pacing, durability and recovery between hard efforts.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your paces consistent on each machine across rounds?
– Did you pace too aggressively early, or finish with energy left?
– Which machines felt most sustainable, and which ones were harder to keep?
– At what point did the workout get hard?

Movement options. You can sub any machine for a different one