01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
+
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