EMOMMetconCardioBenchmark39:00
Mikko’s Triangle
Monostructural
Solo
Workout Details
EMOM
39:00
EMOM for 39 Minutes:
1 minRow
1 minSkiErg
1 minAssault Bike
1 minRest
Set a single number of calories and complete that amount of work each minute - every minute.
Coaching Tips
Strategy
- 1Pace yourself across the minutes, especially in the row and ski segments to prevent early fatigue.
- 2Focus on technique, especially during the row – leverage your legs and keep a straight back.
- 3In the Assault Bike, aim for consistent pedal strokes to manage your heart rate effectively—consider micro-rests in the last few seconds if needed.
- 4Use the rest minute wisely; focus on controlled breathing and maintaining core engagement to prepare for the next round.
- 5Adjust calorie goals according to your capacity; it's better to complete the work than set overly ambitious targets.
Safety Considerations
Technical Focus
Maintain proper posture during rowing and skiing to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Rowing Easy - 2 min(Gentle pace to warm up)
Mobility:
- 10 Hip Flexor Stretch - 30 sec(Each side)
- 10 Shoulder Stretch - 30 sec(Each arm)
Activation:
2 rounds- 10 Light Rowing - 30 sec(Increase pace gradually)
- 10 Ski Machine Light Effort - 30 sec(Focus on smooth movement)
- 10 Assault Bike Easy Pedaling - 30 sec(Just enough to sweat)
Scaling Options
Intermediate
Reduce calorie target by approximately 20% from the prescribed level.
- 1
rows
Maintain the same row duration.
- 2
ski ergs
Maintain the same skiing duration.
- 3
assault bikes
Maintain the same biking duration.
- 4
rests
Rest as prescribed.
Scaled
Reduce calorie target by approximately 40% from the prescribed level.
- 1
rows
Maintain the same row duration.
- 2
ski ergs
Maintain the same skiing duration.
- 3
assault bikes
Maintain the same biking duration.
- 4
rests
Rest as prescribed.