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

1) Air 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 (aim to progress by 1-3 cal/minute from 8-weeks ago when we last tested this) and hold on. You should have a good idea of what’s doable if you’ve been hitting the EMOM sessions weekly.

LÄMMITTELY

3:00-5:00 min tankopumppailu.
Sitten 3 kierrosta:
5 Tempausvetoa
5 Muscle snatch polvelta
5 Valakyykkyä
5 Snatch balance
5 Tempausta

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Raaka tempaus + tempaus,
10 x (1+1) @ 55-65%
Nostot 1:30 min välein

Snatch pull,
3 x 2 @ 110-120% tempaus 1RM

Takakyykky,
5 x 2 @ 55-65%
5s paussi pohjassa ekassa kyykyssä. Nosta 1:30 min välein.

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BONUS
Apuliikkeet,

15:00 Minuuttia:
6-10/6-10 1-Käden kulmasoutu
10-12 Vatsalihaspyörä
20 Penkkipunnerrusta käsipainoilla vuorokäsin (yhteensä 20 toistoa, 10 per käsi)
12-15 Takareiden koukistus

:30s-:60s lepo liikkeiden välillä. Kevyehköt painot. Tähtää 3-4 kierrokseen.

AMRAP25

-5 devils press 2x 15kg/10kg
-10 box jumps
-10 wall ball 7-8/5-7kg
-15 US KBS 16/12kg
-15 DB snatch 15/10kg
-20cal row, bike/ 15cal ski/ 30cal AB
-2min rest

5 rft
Buy in 500m row

12 deadlift @70
9 Front squat @50
6 handstand pushup

Buy out 500m row

-5-10min practice kipping pull-ups

3 sets:
8 Hip Thrusts
- By feel
- Rest as needed

JERK apuliikkeet

Push jerk in split behind the neck
4x4

Every 90s

Wodille kaikki.

SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

Gymnastics for quality
30min

ADVANCE
1x1m free handstand (free HSPU)

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 6min
YGIG

3m HSW
Partner rests in dead hang

Scale as needed