March 3, 2026

 Daily score: 6 (lower body/back pretty sore)

#10 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

4/8/6/4/7

+
15 min amrap:
15 cal ski
15 DB push press 35#
15 cal row
15 ring rows

3+15 cal ski

+
A1. DB bicep curls; 20 alt'ing reps x2; rest as needed

12’s

15’s

A2. Overhead DB tricep extensions; 20 reps x2; rest as needed

10’s

12’s

A3. 30 face pulls x2; rest as needed

55# band x2

A4. 30 sec side plank per side x2; rest as needed

Done

B. hollow body rock; amsap x2; rest 2 min

1:06

1:03

C. Arch body rock; amsap x1 

:46

Second soreness was real today.  Felt way better as I got moving.  Really happy with HS today,  each kick up I was able to at least pause in balance for a few seconds if not more.  Amrap went way better than I had thought.  The push presses I expected to really slow me down but I was able to bust them out in 9/6 all three rounds.  Accessory work felt great.  Got an ab cramp and a foot cramp on my second round of HB rocks, but worked through it.  Thanks!

March 1, 2026

Daily score: 7

#9 - Lower body Slow Strength
A. Double DB box step ups; 24 alt'ing reps x2; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 8-10x2; rest 2 min
* try to use same weight as last time through for more reps

50x8

50x8

C. Single leg partial pistols to box (parallel) goblet hold; 14 reps x2/side; rest as needed

Done with 10#

+
For time:
80 air squats (parallel)
80 russian KBS
80 alt'ing reverse lunges 35#

53# kb

10:59

+
10-15 min lower body stretching

Done

Really enjoyed doing this workout.  Was good to move some weight after so much yoga and hiking and cardio.  Left leg/hip is weaker on the partial pistols.  All the other movements felt great.  I figured I would be sore but wasn’t too bad the next morning but by that evening and the second day- definitely sore.  Feels good.  I’m off today so I’ll get a chance to move and work it out.  Thanks!

February 25, 2026

Daily score: 8

#8 - Mikko's 

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces

Done

+
Isolated machine intervals, longer
*try to stay at target pace as long as possible

Every 3 min x 5
2 min Echo for cals

Cals: 28/28/28/28/28

+
Every 3 min x 5
2 min Row for cals

30/29/27/27/28

+
Every 3 min x 5
2 min Ski for cals

24/24/25/24/24

+
3 min Echo easy effort
3 min Row easy effort
3 min Ski easy effort

17/29/29

This felt a little less painful than the last Mikko session.  I held pace quite a bit better.  Bruised leg is feeling pretty good.  Had a riding lesson after and a gazillion farm chores.  Thanks!

February 24, 2026

Daily score: 8

#7 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 25 seconds x3/side; rest 40 sec

Done with 20#

A2. Box jumps; 1.1.1.1.1x3; step down/rest 1 min

Done to 24”

A3. Hang power clean; 8 reps x3; rest as needed
* use near top set from last week for more reps this week and same load across

Done with 85

B1. Landmine split switches; 6 reps/side x3; rest as needed

Done with bar plus 30

B2. Landmine rotations; 20 reps x3; rest as needed

Done with bar plus 15

B3. rotational medball slams; 10 alt'ing reps x3; rest as needed

Done with 30# medball

C1. Overhead PVC lunge with rotations; 10 steps w/ 1 sec pause in end range on each rep x3; rest as needed (rotate toward front knee)

Done

C2. Supine barbell windshield wipers; 20 reps x3; rest as needed

Done

As always, so good to get back in the gym.  I did, annoyingly, get kicked in my left lateral thigh in the morning by my baby horse.  She thought she was kicking her sister in a food fight.  It was a half hearted kick thank goodness.  I just have a bruise the next day.  That leg did feel a little tight during the workout but nothing terrible.  I felt light on the box jumps, and love all the landmine and core work.  A little sore all over the next day.  Did so many farm chores too.  Thanks!

February 12, 2026

Daily score: 6 little sore

#6 - Core + Gymnastics + Upper body

Gymnastics bodies - HS
+
12 min amrap:
10 DB strict press 35#
8 ring rows (feet elevated)
6 bench press
4 strict pull ups
2 wall walks
rest 3 min
x2

75# bp

3 rounds

2+10+8+6 bp 

+
16 min EMOM
1- 30 sec seated DB bicep curls
2- 30 sec overhead DB tricep extensions
3- 30 sec face pulls
4- 30 sec side plank (15/side)

Bi’s with 12’s

Tri’s with 10’s

55# band for face pulls

Reps:

Bi’s 14/14/15/15

Tri’s 15/16/16/17

Bands 22/21/22/22

+
A1. hollow body rock; 1:15 x2; rest as needed
A2. Arch body rock; 1:15 x2; rest as needed

Done

That amrap is legit.  The strict press is real heavy.  Broke down to a rep scheme of 3/3/2/2.  Love it.  Emom felt great.  ‘A’ series was tough but no ab cramps, right on the edge though.  Had to take a couple quick breaks.  Thanks!

February 11, 2026

Daily score: 8

#5 - Lower body Slow Strength
A. Double DB box step ups; 20 alt'ing reps x3; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 6-8x3; rest 2 min
* slightly heavier than last week

45x8

45x8

50x7

C. Single leg partial pistols to box (parallel) goblet hold; 12 reps x3/side; rest as needed

Done with 10#

+
12 min amrap:
12 air squats
12 double KB deadlift 53#/hand
12 alternating cossack squats unloaded
12 weighted hip extensions on GHD 25#

4+12+12+12+1 back ext

+
10-15 min lower body stretching

Done

Mild amount of soreness next day.  Love this workout, potent.  Pistols are harder on the left leg.  I accidentally did 13 minutes on the amrap :).  Stretching was so good.  Thanks!

February 7, 2026

Daily score: 8

#4 - Mikko's contin'd progressions

Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Isolated machine intervals, longer
*try to stay at target pace as long as possible

Every 2 min x 5
1:30 Echo for cals

25/24/24/25/25 cals per interval

+
Every 2 min x 5
1:30 Row for cals

24/20/20/20/20

+
Every 2 min x 5
1:30 Ski for cals

19/17/18/17/17

+
3 min Echo easy effort
3 min Row easy effort
3 min Ski easy effort

Done

The bike and ski felt pretty good and sustainable.  I think I’ve picked too high a target on the row, dropped off pretty hard.  Thanks!