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