EMOM 40 (0:45 work / 0:15 rest)

1) (cal) Row
2) (cal) SkiErg
3) (cal) Airbike
4) Rest

Overview. A simple, long engine session rotating through all three machines. This week we’re doing a slightly modified Mikko Triangle, with a set 15s rest/transition each minute. This breaks each 3-minute interval into shorter segments = you can push the pace just a little bit.
The goal is not max effort, but steady, hard work you can sustain across the full session.
Effort. Work at RPE 8/10. Practice holding an even output on each machine and using the transitions as opportunities to catch your breath (just a little).
Feel. Expect heavy breathing that stays constant, not spiking. Legs will feel a steady burn from the bike, while the row and ski bring upper-body fatigue. The session should feel like one long grind where you can still keep a good rhythm on the machines.
Adaptation. Improves aerobic endurance, efficiency in machine pacing, and recovery between submaximal bouts. Builds durability for long-format 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