Quick Workout Navigation
Introduction
Do you own a Concept2 machine - whether its a RowErg, BikeErg, SkiErg - and youāre looking for workouts using them? Well ā¦ you came to the right page. My name is Jacob Heppner, and my company GRIT Performance, has been programming workouts using these great pieces of machines for almost 5 years on our infamous Morning Mono program. I know the name is weird. What started out as āMONOstructuralā (meaning single machine interval efforts) workouts in the MORNING as I was preparing for competing in the Crossfit Games quickly morphed into the program it is today - where you arenāt necessarily doing it in the morning and its definitely not single machine only š¤£
GRITās Morning Mono program since then has grown into the huge community it is today of folks that love simple, yet hard, workouts that are affectionally called āLung Therapy.ā
So whether you're using a row erg, bike erg, ski erg, or a combination of all the above, you'll find workouts here to elevate your training. These workouts are free to use and tailored for all levelsā so dive in and start reaching those fitness goals!
If you're hungry for more workouts, visit our website at Grit Performance for follow on training programs.
Hope you all enjoy all these workouts! Tag myself, Concept2, and Grit on Instagram ā@jheppner66ā, ā@Concept2incā & ā@Grit.Performanceā when you do them and weāll repost ya!
Letās Roll!
- Jacob Heppner
Equipment Needed
To get the most out of this programming, you'll need:
- At Least One Concept2 Machine: Obviously! Only have one of the three? RowErg, BikeErg, or SkiErg ā Great weāve got you covered! From only having one to having all 3 and every combination between!
- Open Space: For exercises like shuttle runs, burpees, and broad jumps!
- Measured Running Distances: We will of course be running, so knowing your 100, 200, 400, and 800m run routes will be vital!
- Additional Equipment for certain Workouts:
- Boxes: To add variety to burpee movements and other exercises š
- Jump Rope: Donāt worry if you canāt perform Double Unders! Easily substitute for Single Unders and keep the reps the same!
These essentials ensure youāre prepared for each workout, allowing for a balanced mix of machine and bodyweight exercises to keep your training engaging and effective.
Letās Jump into the Workouts!
Single-Machine Workouts
Only have a RowErg, BikeErg, or SkiErg? No problem! This section offers 4 weeks of workouts that are only tailored for each individual Concept2 machine, so you can make the most of your equipment and hit your goals with focused training!
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BikeErg/w=1920,quality=90,fit=scale-down)
SkiErgDual-Machine Workouts
Got two Concept2 machines? This section is for you! Whether you have a SkiErg and BikeErg, like the image, or any other combination, these 4 weeks of workouts are crafted to make the most out of your dual-machine setup, maximizing your training variety and results!
RowErg & BikeErgBikeErg & SkiErgSkiErg & RowErgAll Machine Workouts
Own the complete Concept2 lineup? Epic! This section provides 4 weeks worth of workouts designed to integrate the RowErg, BikeErg, and SkiErg ā giving you the ultimate workout experience! Dive into routines that combine all three machines for dynamic, comprehensive training. This is my favorite.
RowErg, BikeErg, SkiErgšĀ Strength Erg Workouts - These Are Locked For Time Beingā¦or are they?
These will be released after I have had some extensive testing on the new StrengthErg! Hopefully by February/March 2025 Iāll have my hands on one to test and try, then after I have a good handle on how it can be combined into workouts then then I will announce and put them below!
So Stay Tuned!