Understand the workout
Repeat the four-minute cycle ten times: rowing, SkiErg, Assault Bike, then rest. Use the same calorie target on all three machines. The final work ends at 39:00 without the final rest minute.
Pacing and preparation
Choose the calorie target before starting and record it. Test transitions and a pace that leaves recovery within each working minute rather than selecting a target from a single fresh effort.
Record the result
Record the prescribed duration, completed intervals and any missed tasks. The clock organises starts and recovery; it is not automatically a race for the most repetitions.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
Programme sources
- wodwell.com — mikkos triangle
- wodmore.com — mikkos triangle
- www.roguefitness.com — rogue move mikkos triangle ebook
