SkiErg Workouts

Downhill Ski

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

21-18-15-12-10 reps of:

• 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.

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

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)

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

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

• 15 DB snatch
• 10 hollow rocks or other sit-ups

Ski 1000m

• 15 DB snatch
• 10 hollow rocks or other sit-ups