Updated Sept. 25, 2018

 

Love¬†Concept2’s SkiErg? These workouts feature the SkiErg, and add in complementary moves that will get your heart pumping and your body toned.

 

Swing it out #2

20-minute AMRAP (As Many Rounds As Possible)

SkiErg 500m (BikeErg 1000m)

5 two-handed KB swings
5 single-handed KB swings
5 two-handed upright rows
5 single-handed upright rows
5 single-handed cleans
5 single-handed snatch
5 goblet squats

 

Trail Travel

Ski 2000m

15 DB snatch
10 hollow rocks or other sit-ups

 

Ski 1500m

Repeat exercises

 

Ski 1000m

Repeat exercises

 

SKIERG BLAST

4 Rounds:

Ski 250m
10 KB squat to medball (or a box or whatever else you have that will prevent you from cheating on the squat)
10 elevated planks
10 medball sit-ups
2 wall walks (scale with a 1 min. plank hold with feet elevated on a bench or box)

 

Five for Fighting

Ski 5-4-3-2-1 minutes

In between do 15-12-10-8-5 reps of the following:

Sit-ups
Dumbbell snatch (l/R = 2)
Squats
Push ups, or push press (or sub 3 wall walks each round)
KB swings

Done!

 

Downhill Ski

Warm up then ski (or row) for 1 minute followed by the following descending pyramid:

21-18-15-12-10

Squats
Push Press
Sit-Ups
Jumping lunges (scale with squat jumps or jumping jacks, L/R=2 reps)

Do all the exercises with weight as you are able.

Cool down, stretch and done!