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!

February 3, 2026

Daily score: 5 (post night shift)

#3 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 20 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; 6 reps x3; rest as needed
* heavier per set on A3

75/80/85

B1. Landmine split switches; 6 reps/side x2; rest as needed

45# bar +25

45# +30

B2. Landmine rotations; 20 reps x2; rest as needed

45# +15 x20 x2

B3. rotational medball slams; 10 alt'ing reps x2; rest as needed

Done with 30# mb

C1. Overhead PVC lunge with rotations; 10 steps w/ 1 sec pause in end range on each rep x2; rest as needed (rotate toward front knee)

Done

C2. Supine barbell windshield wipers; 20 reps x2; rest as needed

Done

Kinda all over sore and tired from working all night but I wanted to move and stay awake.  This actually went really well.  Worked some soreness out.  Everything felt good.  Thanks!

February 2, 2026

Daily: 8

#2 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

2-5-10-8-12

+
20 min amrap:
10 DB strict press 35#
8 ring rows (feet elevated)
6 bench press
4 strict pull ups
2 wall walks

75# bp

4+10+3 ring rows

+
12 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)

12’s for curls, 10’s for tri’s, 55# band for face pulls

Bi’s: 12/14/14

Tri’s: 14/16/16

Face pulls: 18/20/20

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

Done

Fairly sore lower body/back from previous day.  The strict press were heavy for me in this one.  Broke down to sets of 2.  Amrap was definitely a pump and challenging.  Emom was fun.  I struggled to do a minute unbroken on both the hollow body and arch body rocks.  Definitely sore the next day!  Thanks!

February 1, 2026

Daily score: 9

#1 - Lower body Slow Strength

A. Double DB box step ups; 20 alt'ing reps x2; rest 2 min

Done with 25’s

B. Overhead squats @22x1; 6-8x2; rest 2 min
* light load

35x8x2

C. Single leg partial pistols to box (parallel) goblet hold; 10 reps x3/side; rest as needed

Done with 10#

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

4+10+10+10

+
10-15 min lower body stretching

Done

Legs so sore the next day!  Super fun to do new stuff.  Enjoyed all of it.  Been forever since I overhead squatted with a bar and felt pretty good.  Tried the pistols with 20# first and there was no way on the left leg.  10# was good, will try a little more next time.  Amrap was fun, low back got pumped with the hip extensions and DL’s.  Thanks!

January 28, 20267

Daily score: 7

Day 13 - Mikko's Triangle Prep

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 build, gears
40 sec Echo @ target effort
40 sec Echo @ initial test pace or slightly slower
40 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cal/min goal

146 cals total

+
40 sec Row @ target effort
40 sec Row @ initial test pace or slightly slower
40 sec Row @ target effort
30 sec Rest x 5 sets

1000/900/1000’s cals/hr goal

31/30/29/28/28 cals

+
40 sec Ski @ target effort
40 sec Ski @ initial test pace or slightly slower
40 sec Ski @ target effort
30 sec Rest x 5 sets

850/750/850 cals/hr goal

27/24/23/23/23 cals

I did this after work which is a different time of day for me to workout but I felt good going into it.  I could NOT hold my paces though.  I fell off pace on the 3rd round on the bike, pretty big drop, felt like I was pedaling through sand.  I rallied a bit for round 4/5 but not back up to round 1/2’s output.  Started at 16/14/16 flagged to 15/13/15 if I had to estimate.  Same on rower but more of a slow decline.  Slow decline on ski too.  This felt harder than the test.  Definitely made me hungry for dinner.  Thanks!