500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump

DL
5 x 3
4 - 1 - X - 2
- down - bottom - up - at the top
- use moderate weight
- focus on pressing with legs and upper back tight
- leave 4 reps in rez

A: Clean 6x2 @moderate to heavy weight
B: Deadlift 5rm
C: Leg press 3x10
D: Leg extensions 1xMax

Complete as many rounds as possible in 12 minutes of

• 20 GHD sit-ups
• 10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB

JERK apuliikkeet

Push jerk in split behind the neck
4x4

Every 90s

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

“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.

16:00 Deadlift + Metcon ( 18.10.2025 )
17:00 Teens
18:00 EasyWod

10*up to max

A: Bench press 3set
B: Shoulder press 3x5
C: Pec dec 1xMax
D: Strict pull ups 3xMax
E: Seated rows 3set
F: Rope triceps push downs 2set

5 x 2 mins on 1 min off
50 Doube Unders
12 Overhead Squats
ME Bar Facing Burpees
@52.5/35
always start from Du's