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

accessory:

3x
6 good morning
15 takareidet soutulaitteella
10+10 bulgarian split squats
-rest as needed

3 rounds:
15m Single DB OH Walking Lunges (L 7,5m + R 7,5m) 20/15kg
15 T2B
200m Skillmill Run

• Rest 3min

30m Single DB OH Walking Lunges (L 7,5m + R 7,5m + L 7,5m + R 7,5m) 20/15kg
20 T2B
300m Skillmill Run

Banded Bench Press, 4*12

Deadlift, rest 3:00 between sets

Build to Heavy 3 (H3) @ 2-3 RIR
+
2-3 x 6 @ 85-90%H3 (2-4 RIR)

back squat

1x4 @80%
1x3 @85%
1x2 @90%
2x1 @100+%
-prosentin suuntaa antavia. jos fiilistä, niin kokeile ykkösmaksimi

VIIMEINEN VIIKKO ENNEN DELOADIA

snatch

every 3min x6
2 power snatch + 2 hang squat snatch
- 2s pause in catch of each rep

• keskiraskas paino, tekniikka edellä

Snatch – Go every 0:45

4 x 1 @ 70-75%
4 x 1 @ 72.5-77.5%
4 x 1 @ 75-80%
4 x 1 @ 77.5-82.5%

Rest 2:00-3:00 b/t sets

– Build within the percentage range on each set if you can
– These sets are done on shorter rest than usual, so only build in weight if you are confident you can avoid failed reps

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.
Sitten 8:00 min EMOM:
1-2) 5-10 Overhead squat
3-4) 4-6 Muscle snatch
5-6) 4-6 Snatch balance
7-8) 3-5 Snatch

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TEMPAUS

Raaka tempaus + Valakyykky + Tempaus,
6 x (1+1+1) @ 72%.
Nosta 2:00 min välein

TYÖNTÖ
Raaka rive + vauhtipunnerrus + työntö,
3 x (1+2+2) @ 72%
3 x (1+1+2) @ 77%
Laske painot vauhtipunnerruksen ykkösmaksimista.
Nosta 2:00 minuutin välein

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BONUS

4 Kierrosta,
6 Pystypunnerrusta istuma-asennosta, 2 RIR
10 Suorin jaloin maastavetoa, 2-3 RIR
:30s-60s lepo liikkeiden välissä

42 minuutin perus- ja vauhtikestävyysharjoitus

Lämmittely
2min hiihto
2min pyörä
2min soutu

Lisää vauhtia toiselle minuutille.

Sitten:
5+5 maailman parhain venytys
15m karhukävely
4+4 alaspäin katsova koira vastakkaisen jalan kosketuksella

Harjoitus (Syke 60–75 ja 75–85%/HR max)

6x6min ergo, 1 min lepo kierrosten välissä

2min kevyt
1,5min keskiraskas-raskas
2,5min kevyt

Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan puolentoista minuutin aikana. Vaihda ergometria lepoajalla.

Vastaavanlainen harjoitus tehtiin edellisen kerran 5.9. Tuolloin raskas työosuus kesti 1 minuutin.