March 30, 2026

Daily score: 8

1) HS:

5/6/5/3/3

+ for time:

5’ bike at 7/10 effort

20 alt squat to Russian step up 20” with 14# mb

30/30 single arm plank

10/side pistols to box at parallel with 10# goblet hold

8 ghd sit ups @2020

3 wall walks

5’ jog 100 steps/walk 100

3 wall walks 

8 ghd sit ups @2020 

10/side pistols to box at parallel with 10# goblet hold

30/30 single arm plank

20 alt squat to Russian step up 20” with 14# mb

5’ bike easy

28:36

54 cals first bike/ 36 second

Didn’t wanna go too long without working on HS.  Nothing great there but at least I’m getting solid pauses.  It was nice out so I thought a small amount of jogging and putting the bike outside sounded nice.  I don’t know where I came up with squat to Russian step ups but they were fun, holding the ball actually got kinda hard.  I have a riding lesson later too.  Thanks!

March 28, 2026

Daily score: 8

# 8- Mikko's re-test

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 x3

+
Mikko's Re-test

** compare to december. 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

Total 387

Bike: 16/15/18/16/17/16/16/16/16/17

Row: 14/14/13/13/11/13/12/12/12/12

Ski: 10/10/10/10/10/9/9/10/10/10

Cals per round: 40/39/41/39/38/38/37/38/38/39

4th and 6th rounds seemed to hurt the most.  So happy I did better but of course I wanted more.  Still super cool to make progress and body really did feel good. Max HR 175, avg HR 133.  Now for spring farm chores!  Thanks!

March 24, 2026

Daily score: 8

#7 - Jump + KB + DB rotation
A. Light Tier Leaps: 4 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 4 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 4 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x4/side; rest as needed

50x10/side

62x10/side

70x10/side

70x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 4 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
16 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

Done 11-14 reps each go

A little sore the next day.  Split squats felt stronger this week.  Emom was tough but I really enjoyed those movements.  Thanks!

March 21, 2026

Daily score: 7

#6 - Core + Upper Body

Gymnastics hs

3-4-15-4-4

+
A1. Bench press; 6, 6, 6, 6; rest 1 min

Done with 95

A2. Push up; 12, 12, 12, 12; rest 1 min

Done UB

A3. DB flies; 24, 24, 24, 24; rest as needed to recovery

Done with 10’s

B1. Strict pull ups; 6, 6, 6, 6; rest 1 min

Done UB

B2. Bent over barbell row; 12, 12, 12, 12; rest 1 min

80/80/80/75

B3. Single arm DB rows; 24, 24, 24, 24; rest as needed to recovery

15/20/15/15

C1. Overhead DB tricep extensions; 15-20x2; rest 1 min

15’s x15

12’s x18

C2. Seated bicep curls; 24 alt'ing reps x2; rest 1 min

15’s

20’s

+
EMOM 12 min:
1- 20 sec copenhagen plank per side
2- 8 reps Tempo GHD sit ups @2020

Done

A series felt really strong.  B series went well too.  Elbows a little crunchy with 15’s on the tri extensions so backed down to 12’s.  Curious if I get as sore from the sit ups this week as I did last week.  Thanks!

March 18, 2026

Daily score: 8

#5 - Single leg strength / Isometrics
A. Single Leg Soleus Calf Raise: 10-15 reps/side x4, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y

X15

X15

X15

X13

B1. Overcoming Split Squat Iso Hold: 4 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg

Done

B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 4 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s

135

145

145

145

B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 4 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc

26’s x8

35’s x8 x3

C1. Single leg isometric hip thrust; 30 sec x4/side; rest as needed

Done with 10#

C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x4; rest as needed

Done, broken sets

Great session.  Right calf still a bit weaker on the raises.  Left hip struggles a bit more on the HT holds and leg lifts.  Overall felt strong though!  Thanks!

March 17, 2026

Daily score: 8

#4 - 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
+
Mikko's taper day
Every 2 min x 21 (7x through)
1 - 60 sec echo @ target effort
2 - 60 sec row @ target effort
3 - 60 sec ski @ target effort

Bike/row/ski cals

16/17/13

16/16/13

15/17/13

15/16/12

15/17/13

15/16/13

15/16/13

My abs were sore for the past threes days, back to normal today.  Chest had two days soreness too.  Today I felt great.  It was actually hard to not go too fast with the 1:1 rest.  I think 15/16/12 is where I really should be but it felt pretty easy today.  Thanks!

March 14, 2026

Daily score: 7

#3 - Jump + KB + DB rotation
A. Light Tier Leaps: 3 x 15-20 reps, rest 60s.

Done

B. Light Tier Split Stance Leaps - lateral: 3 x 15 reps per lead foot, rest 60s.
https://www.youtube.com/watch?v=m3RoLddVPR0
*light tier leaps
https://www.youtube.com/watch?v=etZWDl2II9E

Done

C1. Tempo 4" Front Foot Elevated Split Squat (31x1) x 10 reps per side, rest 30s b/t sides x 3 sets, rest 30s
*35-45#/hand

Done with 35’s

C2. Seated single leg DB calf raise; 8-10x3/side; rest as needed

Done with 50# x10/side

C3. Seated Box Jump to Tall Box x 1.1.1, rest 5s b/t jumps, x 3 sets, rest 2 minutes
*sit on 12" box and jump to a 20" box - your goal is to land as quietly as possible on the box
https://www.youtube.com/watch?v=dWlI31jZj3o

Done

+
12 min EMOM:
1- 30 sec max reps KB snatch R
2- 30 sec max reps KB snatch L
3- 30 sec max reps KB OH reverse lunge alt'ing R OH
4- 30 sec max reps KB OH reverse lunge alt'ing L OH

12-13 reps per set 

35# kb

35’s on the front foot elevated split squats were really heavy for me but doable.  I’m sure I’ll feel that soreness in the glutes tomorrow.  Emom was fun :).   Thanks!

March 13, 2026

Daily score : 7

#2 - Core + Upper Body
Gymnastics hs

3-3-9-6-6

+
A1. Bench press; 6, 6, 6; rest 1 min

85/90/90

A2. Push up; 12, 12, 12; rest 1 min

Done UB

A3. DB flies; 24, 24, 24; rest as needed to recovery

8’s/10’s/10’s

B1. Strict pull ups; 6, 6, 6; rest 1 min

Done UB

B2. Bent over barbell row; 12, 12, 12; rest 1 min

85/85/85 (had to break last set)

B3. Single arm DB rows; 24, 24, 24; rest as needed to recovery

Done with 15#

C1. Overhead DB tricep extensions; 12-15x2; rest 1 min

15’s x12

15’s x13

C2. Seated bicep curls; 20 alt'ing reps x2; rest 1 min

15’s/15’s

+
EMOM 10 min:
1- 20 sec copenhagen plank per side
2- 8 reps Tempo GHD sit ups @2020

Done

Had a good riding lesson this morning.  Felt up for this in the afternoon.  Everything felt good, trying to push the weights and stay unbroken.  Thanks! 

March 9, 2026

 #1 Single leg strength / Isometrics

Daily score: 7

A. Single Leg Soleus Calf Raise: 10-15 reps/side x3, rest 1 minutes.
*keep your knee bent over your foot
https://www.youtube.com/shorts/rWEYYS-XY_Y

Done

B1. Overcoming Split Squat Iso Hold: 3 reps of 7s ramping contraction x3, rest 5-10s b/t reps, rest as needed.
*empty bar, push into immovable object
https://www.youtube.com/shorts/yrn4Bb8JNyg

Done

B2. Jefferson Split Squat (Yielding Iso) x 20s per side, rest 10s b/t sides, x 3 sets, rest 1 minutes.
*load this heavy so you can sustain the 20s

Done with 105

B3. Tempo DBL KB Front Rack Split Squat (2121) x 6-8 reps per side x 3 sets, rest 2-3 minutes.
https://www.youtube.com/shorts/qSBq8FSFFPc

X8 per side x3 with 2, 26# kbs

C1. Single leg isometric hip thrust; 30 sec x3/side; rest as needed

Done

C2. Side plank leg lifts; 10 reps w/ 3 sec pause at the top of each lift x3; rest as needed

Done

This was fun to do some new things.  All split squat variations felt good.  Side plank leg lifts are hard, I broke them into 5/5 to keep the holds legit.  Thanks!

March 8, 2026

Daily score: 6

#12 - 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 x2

+
Broken test
EMOM x 12
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest

17/13/10

16/13/10

17/12/10

*rest 3 min*

EMOM x 12
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest

17/13/9

16/12/9

15/12/9

*rest 3 min*

EMOM x 12
1 - AMRAP Echo cals
2 - AMRAP Row cals
3 - AMRAP Ski cals
4 - Rest

15/13/9

16/12/9

15/13/9

This was again, harder than it looked.   Definitely hard a good chest burn going by the end.  Playing with what is sustainable is such an interesting game.  Definitely made me hungry :).  Thanks!

March 7, 2026

Daily score: 7

#11 - Full body explosive exercises + rotation
A1. Single leg DB goblet hold wall sits; 30 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”

B. Hang power clean; build to a tough triple (8.5/10 effort)

100

C. rotational medball slams; 20 alt'ing reps x2; rest as needed

Done with 30#

D. Overhead PVC lunge with rotations; 14 steps w/ 1 sec pause in end range on each rep x2; rest as needed (rotate toward front knee)

Done

E. Turkish gets ups; accumulate 5 reps per side w/ 2 sec pause in each position

Done with 26#

So good to get some gym time.  Had a rigorous riding lesson yesterday and body felt great this morning, huge improvement.  Left leg is harder on the wall sits, that seems to be the sticky hip these days.  Everything else went great!  Thanks!

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!