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!

January 26, 2026

Daily score: 6

Day 12 - Full body explosive exercises
A. DB hang power clean and split jerk; 18 alt'ing reps x3; rest 2 min

Done with 25’s

B. Landmine split switches; 8 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 35# bar + 30#

C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)
* +5-10# from last 2 weeks

Done with 30’s

+
3 sets:
17 sec max effort ski erg
43 sec rest
17 sec max effort air bike
43 sec rest
17 sec max effort row

rest to full recovery to repeat effort 

Ski/bike/row:

5/10/6

6/11/7

5/11/7

I did this after work.  Felt so good to get to move after being locked up all day.  The clean and j’s were real hard x18, took all my grit.  Grip definitely got smoked.  Everything else felt great.  A bit sore the next day, glutes.  Thanks!

January 24, 2026

 Daily score: 7

Day 11 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

5-15-3-3-3

+
A1. Single arm/single leg plank; 30 sec x5/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x5; rest 30 sec

30/32/32/20/23

A3. Max rep strict press 65# in 90 sec x5; rest 30 sec

17/17/16/14/14

A4. Ring rows; amrap unbroken x5; rest as needed to full recovery

22/21/21/20/20

B1. Split stance uneven barbell rotations; 8 reps w/ 3 sec pause at end range of each rep x2/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

35# bar +10#  x8/side x2

B2. Split stance single side landmine rotation; 12 reps x2/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

45# bar +10# x12/side x2

C. Seated straddle lift offs; 30 alt'ing reps with 5 sec hold and pointed toe on each rep x2; rest as needed bw sets 

Done

So interesting how I can get a great long HS hold and then struggle to just pause under control again. The parallette work is really improving my flat HS control that I do in warm up though, pretty cool.  This arm series is legit.  I’ve been a bit smoked lately, too much stress, and I think it may show in some to my numbers this week.  But I am really enjoying the physical stress vs life stress.  All went well.  Thanks!

January 23, 2026

Daily score: 6

Workout:

Day 10 - Slow Strength
A1. Landmine single leg hip thrusts; 15-20x3/side; rest as needed
https://www.youtube.com/shorts/jYmsoccS27w

Bar +35 x15/side x3

A2. Sumo stance goblet hold good mornings; 12-15x3; rest as needed

53# x15 x3

B1. Front foot heel elevated split squat; 4-5x3/side; rest as needed * 2 sec pause at bottom and try to keep back leg straight unlike vid
https://www.youtube.com/shorts/oQlhgK-RPmI

15’s x5/side

20’s x5/side x2

B2. Spanish squat; 14 reps with 3 sec pause at 90 degrees on each rep x3; rest as needed
https://www.youtube.com/shorts/lAQqtYaJALo

Done with 20# kb

C1. Seated good mornings; 7 reps with 5 sec hold on each rep x2; rest as needed

Done with 55#

C2. Couch stretch; 50 sec x2/side; rest as needed

Done

C2. Single leg sorensen hold; 40 sec x2/side; rest as needed

Done

C3. Single leg calf raises; 28 alt'ing reps x2; rest as needed
* up on both legs, 3 sec lowering and 3 sec hold on one leg, then back up with both, switch legs

Done

C4. Anterior tib raises; 60 reps w/ 2 sec pause on each rep x2; rest as needed

Done

So good to get some balance and peace back in my life.  It was hard to motivate for this workout, that always happens when it’s been awhile.  But once I got going I felt really good.  Very mildly sore the next day and excited to get back in the gym.  Thanks!

January 19, 2026

Daily score: 5 (just smoked from lots of stress)

Day 9- 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

X3

+
Isolated machine build
30 sec Echo @ target effort
30 sec Echo @ initial test pace or slightly slower
30 sec Echo @ target effort
30 sec Rest x 5 sets

16/14/16 cals/min

122 cals total

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

1000s/900s/1000s cals/hr

121 cals total

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

850/750/850 cals/hr

105 cals total

To say I’ve had a lot going on would be an understatement.  I had a patient code and die on Friday, first dressage horse show on the weekend, and then Monday/Tuesday I was doing deposition stuff with lawyers for a different case that I had given a break in.  I am finally on the other side of all that.  I did get this workout in despite feeling spent, I knew I needed to move.  Hitting the targets did feel harder than last week but overall I felt way better after.  Also, want to share the huge success: I rode for hours over the weekend (On my horse) and my body handled it so well!  A little inflammation in the left hip but not bad and low back is perfect.  Progress!

January 13, 2026

Daily score: 7

Day 8 - Full body explosive exercises
A. DB hang power clean and split jerk; 16 alt'ing reps x3; rest 2 min

Done with 25’s

B. Landmine split switches; 7 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with 45# bar plus 25#

C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)
* same load as last week

Done with 25’s

+
3 sets:
15 sec max effort ski erg
45 sec rest
15 sec max effort air bike
45 sec rest
15 sec max effort row
rest to full recovery to repeat effort 

Cals ski/bike/row

5/9/5

5/10/6

4/9/6

Feeling a little tired but excited to use gym time where I can find it.  The clean and j’s are a grip/endurance challenge, and fun.  Everything else was smooth, went well.  Had a riding lesson after.  A little stiff all over the next day.  Thanks!

January 12, 2026

 Daily score: 8

Day 7 - Core + Gymnastics + Upper body

Gymnastics bodies - HS

3-7-9-11-6

+
A1. Single arm/single leg plank; 30 sec x4/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x4; rest 30 sec

40/41/40/40

A3. Max rep strict press 65# in 90 sec x4; rest 30 sec

16/17/17/16

A4. Ring rows; amrap unbroken x4; rest as needed to full recovery

20/21/21/22

B1. Split stance uneven barbell rotations; 5 reps w/ 3 sec pause at end range of each rep x4/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

35# bar + 10# x5/side x4

B2. Split stance single side landmine rotation; 10 reps x4/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

45# bar + 10# x10/side x4

C. Seated straddle lift offs; 20 alt'ing reps with 5 sec hold and pointed toe on each rep x3; rest as needed bw sets 

Done

Love love the core/rotational work in this session.  Arms were pumped after the A series.  Had a nice horse ride lesson after and no back or hip pain!  It’s working!!!  Thanks!

January 11, 2026

Daily score: 8

Day 6 - Lower body Slow Strength
A1. Landmine single leg hip thrusts; 12-15x3/side; rest as needed
https://www.youtube.com/shorts/jYmsoccS27w

Bar +35 x13/side x3

A2. Sumo stance goblet hold good mornings; 10-12x3; rest as needed

53# x12 x3

B1. Front foot heel elevated split squat; 4-5x3/side; rest as needed * 2 sec pause at bottom and try to keep back leg straight unlike vid
https://www.youtube.com/shorts/oQlhgK-RPmI

With 15’s 5/side x3

B2. Spanish squat; 12 reps with 3 sec pause at 90 degrees on each rep x3; rest as needed
https://www.youtube.com/shorts/lAQqtYaJALo

With 20# kb x12 x3

C1. Seated good mornings; 6 reps with 5 sec hold on each rep x2; rest as needed

Done with 55#

C2. Couch stretch; 40 sec x2/side; rest as needed

Done

C2. Single leg sorensen hold; 30 sec x2/side; rest as needed

Done

C3. Single leg calf raises; 24 alt'ing reps x2; rest as needed
* up on both legs, 3 sec lowering and 3 sec hold on one leg, then back up with both, switch legs

Done

C4. Anterior tib raises; 50 reps w/ 2 sec pause on each rep x2; rest as needed

Done

Love the landmine hip thrusts, probably my favorite version of them.  Potent.  I just couldn’t hold a kb heavier than the 53 in the goblet position for the good mornings today.   Don’t know if it was my hands or my back but wasn’t working.  53 felt good.  Everything else was awesome, love the stretching.  Thanks!

January 10, 2026

Daily score:8

Day 5 - 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

Done x2

+
Isolated machine build
20 sec Echo @ target effort
20 sec Echo @ initial test pace or slightly slower
20 sec Echo @ target effort
30 sec Rest x 5 sets

Done 17/16/17 cals/min

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

Done 1000’s/900’s/1000’s cals/hr

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

750/850/750 cals/hr

Really enjoying this variety.  Feels good to breathe and sweat.  Feeling more powerful on the machines.  Thanks!

January 3, 2026

Daily score: 7

Day 3 - Core + Gymnastics + Upper body
Gymnastics bodies - HS

3/3/4/5/15

+
A1. Single arm/single leg plank; 30 sec x3/side; rest 30 sec

Done

A2. Strict pull isometric; amsap chin over bar hold x3; rest 30 sec

33/31/31

A3. Max rep strict press 65# in 90 sec x3; rest 30 sec

17/16/15

A4. Ring rows; amrap unbroken x3; rest as needed to full recovery

17/19/19

B1. Split stance uneven barbell rotations; 5 reps w/ 3 sec pause at end range of each rep x3/side; rest as needed (use no weight for first set. then add slowly if you have balance)
https://www.youtube.com/shorts/dk_lUlrz67c

Done with 35# bar

Bar +10

Bar +10

B2. Split stance single side landmine rotation; 10 reps x3/side; rest as needed
https://www.youtube.com/watch?v=dx09vfYv5J4

Done with 45# bar

Bar +15

Bar +10

C. Seated straddle lift offs; 20 alt'ing reps with 5 sec hold and pointed toe on each rep x2; rest as needed bw sets 

Done

Somehow I skipped over blogging this one and just noticed it today when I repeated it.  I did get a nice long parallette HS hold.  Those are coming along and making regular handstands feel easier.  Love the arm series, single arm/leg plank is such an awesome core burn.  Landmine stuff is amazing, exactly what I need for my back stability, it’s feeling more and more bomb proof.  Hips are feeling good too.  Thanks!

January 9, 2026

Daily score: 8

Workout:

Day 4- Full body explosive exercises

A. DB hang power clean and split jerk; 14 alt'ing reps x3; rest 2 min

Done with 25’s

B. Landmine split switches; 6 reps/side x3; rest as needed
https://www.youtube.com/watch?v=6Iw3QM1ynMg

Done with bar plus 35#

C. DB eccentric squat vertical jumps; 1.1.1.1.1x3; rest 15 sec/rest 3 min (5 sec controlled eccentric, explosive jump)

Done with 25’s

+
3 sets:
12 sec max effort ski erg
48 sec rest
12 sec max effort air bike
48 sec rest
12 sec max effort row
rest to full recovery to repeat effort 

Done

1st set: 3/7/4 cals

2nd:4/8/5

3rd: 4/9/5 

DB clean and j’s definitely worked my grip strength, were fun.  Everything else went well.  So good to get my gym time.  My weeks schedule was a mess and I was getting pretty frustrated and the busy-ness.  Good to get so control of my time again.  Thanks!

January 1, 2026

Daily score: 7

Workout:

 Day 2- Lower body Slow Strength

A1. Landmine single leg hip thrusts; 10-12x3/side; rest as needed
https://www.youtube.com/shorts/jYmsoccS27w

Bar x12

Bar +10 x12

 

Bat +25 x12

A2. Sumo stance goblet hold good mornings; 8-10x3; rest as needed

44x10

52x10

63x10

B1. Front foot heel elevated split squat; 4-5x3/side; rest as needed * 2 sec pause at bottom and try to keep back leg straight unlike vid
https://www.youtube.com/shorts/oQlhgK-RPmI

Done with 15’s

B2. Spanish squat; 10 reps with 3 sec pause at 90 degrees on each rep x3; rest as needed
https://www.youtube.com/shorts/lAQqtYaJALo

Done with 20# kb

C1. Seated good mornings; 5 reps with 5 sec hold on each rep x2; rest as needed

Done with 55

C2. Couch stretch; 30 sec x2/side; rest as needed

Done

C2. Single leg sorensen hold; 20 sec x2/side; rest as needed

Done

C3. Single leg calf raises; 20 alt'ing reps x2; rest as needed
* up on both legs, 3 sec lowering and 3 sec hold on one leg, then back up with both, switch legs

Done

C4. Anterior tib raises; 40 reps w/ 2 sec pause on each rep x2; rest as needed

Done

Love the landmine hip thrusts.  Was funny how I felt a burn with just the bar but 25# was also totally doable.  Will do more weight next week.  The heels up straight leg split squats- left hip felt weaker but the exercise felt great, like a safe position and a good stretch.  I braced myself for the couch stretch as I haven’t done it forever and usually that means I can barely get into it but it was actually great!  Felt really good.  Thanks!

December 31, 2025

Daily score: 8

Workout:

Day 1 - Mikko's Triangle Testing

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 

+
"The Triangle"
EMOM x 40:
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest
*Score is total calories. Keep track of score for each machine of each round. Also track your average calories completed & average cal/hr pace for each machine for future use of progressions.

378 cals

Bike/row/ski

Started at 13/11/9

Middle was around 16/12-13/10

Last round I went all out and got 17/14/10

I don’t have an echo bike, just the airdyne.  I did stay on the bike until the end of the minute as I do the most cals there, then rowed to the end of the next minute, so the ski was probably 50-52 seconds/round.  I started too easy I think but was afraid to go out too hard.  Will be fun to see how I can play with that strategy.  Bike was 15/16 cals/min, row high 900’a to 1000’s cal/hr?, ski stayed in the 700 cal/hr.  Was smoked after and back a bit tight in the evening if I tried to bend over.  All good the next day.  Thanks!