SkiErg Workouts

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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.

SkiErg Workouts

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 Workouts

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)

SkiErg Workouts

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)

SkiErg Workouts

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

SkiErg Workouts

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