WOD: Wednesday 240807

Hey y’all, I’m sorry. It is good for you though.

• Coaching Notes

What else is there to say about this one. "Mikko's Triangle" has been and continues to be a staple aerobic capacity benchmark workout that will stand the test of time. What can you hold for 40:00 minutes and stay engaged for the duration of each of the 10 sets. The gold standard is to average 200+ reps for men on each machine and 150+ reps for women on each machine. Athletes should go out at a set pace and try to hold it rather than just hitting it hard from the start. Pacing is key and knowing yourself is even more of the key.

Metcon: Mikko's Triangle

10 rounds, 1 min per station, of:

Bike Calorie

Row Calorie

Ski Erg Calorie

Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

accessories:

4 rounds for quality of:

12 Glute Ham Raises

12 Reverse Nordic Curls

Weighted Sorenson Hold, pick load, 30 secs