Updated June 5, 2019

 

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

 

SPRINT SKI

AMRAP 15 mins

 

Ski 250m

1-5 DB snatch pyramid (Do 1 snatch left, 1 right; then 2 left, 2 right; and so on until you get to five in a row on each side)

 

 

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!