EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Hollow hold
3) 10-15 Strict T2B
4) Max L-hold hang
5) Rest

RestDay!

Partner wod

Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'
Divide the work evenly.

RestDay!

36 minuutin peruskestävyysharjoitus

Lämmittely
2min pyörä
2min hiihto
2min soutu

Sitten:
4+4 askelkyykkykävely; käsien venytys kohti kattoa
4+4 askelkyykkykävely; kädet niskassa ja rintarangan kierto
5+5 tuulimylly
10 pään yli vienti kepillä
15 takareiden pumppaus

Harjoitus (Syke 60–75%/HR max)

12x3min, vaihtuva ergo
- Lepää 45sek kierrosten välissä.

Harjoituksen tavoitteena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoitus toimii myös palauttavana treeninä. Pidä siis vauhti maltillisena ja sykkeesi PK-alueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla.

2-3 Rounds @ 2-3 RIR

0:30 Overhead dual KB carry
10-15 GHD hip extensions*
8-12/side Copenhagen plank lift-offs**
* You can weight these holding a DB/KB/medball or similar on your chest OR barbell behind upper back

3 rounds of:
5+5 Side plank hip raises
10 Hollow rocks
10+10 DB side bends
20 DB Russian twists
10+10 DB snatches
Rest

LÄMMITTELY
- Cat - cow + kierto
- LLA - kobra
- Lonkan pyöritykset nelinkontin
- Bird - dog
- Lonkan kierrot istuen + kurotus ja lantionosto --> pakaran venytys
- Kylkimakuulla avaukset, kierrot ja kurotukset vastakkaisiin suuntiin
- Päinmakuulla vk ylivienti --> yksi käsi kerrallaan

VOIMA
Liikepari 1 - 3 kierrosta
a) 6-8 x /jalka yhden jalan kyykky korokkeelta alas
b) 12 x rengassoutu

Liikepari 2 - 3 kierrosta
a) 6-8 x maastaveto
b) 12 x dead bug (kp kanssa)

Every 3 min
50DU
20m hs walk
Max cal ski

1 min rest

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

1) Row for calories
2) SkiErg for calories
3) Air bike 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. You should have a good idea of what’s doable if you’ve been hitting the prep sessions weekly in this block.

Overview. A classic benchmark conditioning piece from 2009 CrossFit Games champion Mikko Salo. We’ve been working towards this through the block (on Engine stream) and now it’s time to see what you can bring to the test.
Effort. The aim is to stay consistent on each machine and hit the same calories each round. This means that each round will feel a little harder, and you need to increase your effort to maintain your target calories. You should be at RPE 9-10/10 at the end.
Feel. Expect heavy breathing and high heart rate that will build across the session. Aim to stay relaxed and breath during the rest minute to keep things under control.
Adaptation. Test and improve your aerobic endurance, efficiency in machine pacing, durability and recovery between hard 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?