..at 75kg

1. 15 cal bike
2. 2 x 12 db row
3. 14 Alternating Db lunges farmer carry
4. 12 Hang knee raises with med ball

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

“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.

JERK apuliikkeet

Push jerk in split behind the neck
4x4

Every 90s

Wu:10'min

45"sec Row/Ski
5 Rumanian DL
5+5 world's greatest stretch
5 Muscle hang power cleans
5+5 Quadruped Thoracic Spine Rotation
5 Front squats
5+5 90/90 Alternating

Increasing weight each set and change Ergo (For quality)

SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

pikkasen voi laittaa viime viikosta lissää jos tuntuu hyvältä

For Time
24/30cal Row
20 Thruster
10 Bar facing burpee
Time cap: 5 min

Thruster weights
40-49: N 35kg / M 50kg
50-59: N 30kg / M 42.5kg
60+:N 25kg / M 35kg

EMOM40

1. Row, Bike, Ski

2. Farmers carry

3. Box step over

4. Hand release push up

5. Sit ups

For Time
N 400m / M 500m Row
10 Goblet squat (w/ dumbbell)
20 Dumbbell snatch (alternating)
30 Wall-ball
2 Rope climb (3.6m)
30 Wall-ball
20 Dumbbell snatch
10 Goblet squat
N 400m / M 500m Row
Time cap: 14 min

Rope climb
40-49: 1 Seated start + 1 Legless Rope climb
50-59: 1 Legless + 1 Rope climb
60+:
2 Rope climb
Goblet squat + DB snatch
40-59: N 15kg / M 22.5kg Dumbbell
60+:
N 10kg / M 15kg Dumbbell
Wall-ball
40-59: N 6g + 275cm / M 9kg + 305cm
60+;
N 3kg + 275cm / M 6kg + 305cm