EMOMCardioBenchmark39:00
Mikko’s Triangle
Monostructural
Solo
Workout Details
EMOM
39:00
EMOM for 39 Minutes:
1 minRow
1 minSkiErg
1 minAssault Bike
1 minRest
Set a single number of calories and complete that amount of work each minute - every minute.
Coaching Tips
Strategy
- 1Set a calorie target that is challenging but achievable, ideally based on previous efforts.
- 2Focus on smooth transitions between movements to maximize your working time.
- 3Maintain a consistent pace that allows you to complete the required calories within the minute without burning out too quickly.
- 4Use the rest minute to recover mentally and physically; don't rush transitions too much.
Safety Considerations
Technical Focus
Monitor the back position during rowing and skiing to avoid strain.
Recommended Warm-Up
General Warm-Up:
- 2 min Row(Easy pace to increase heart rate.)
Mobility Preparation:
- Hip Flexor Stretch - 30 sec per side
- Shoulder Stretch - 30 sec per side
- Spinal Twists - 30 sec
Activation Movements: 2 Rounds of:
2 rounds- 10-15 Kettlebell Swings(Light weight, focus on hip drive.)
- 30 seconds Jump Rope(Maintain a steady rhythm.)
Scaling Options
Intermediate
Reduce the distance or time for each movement slightly for a manageable effort.
- 1
row
Complete 250m or 20 calories on the Row
- 2
ski erg
Complete 200m or 15 calories on Ski Erg
- 3
assault bike
Complete 15 calories on the Assault Bike
Scaled
Use a shorter time or lower calorie targets for each movement.
- 1
row
Complete 150m or 10 calories on the Row
- 2
ski erg
Complete 100m or 7 calories on Ski Erg
- 3
assault bike
Complete 5 calories on the Assault Bike