BikeErg & SkiErg

4 Sets of:

3:00 ON // 2:00 OFF of: 40/30 Calorie Bike Erg Max Calorie Ski with time left

Notes: I want for you to have at least :45 on the rower each round. The 40/30 cal bike erg should be at a moderate/hard pace.

Score is calories on the rower each round!

This workout will have 5 different time domain AMRAPS with the same rest between rounds. The cals for Bike Erg will change so pay attention to that!

4:00 AMRAP 50/40 Cal Bike Erg Max Cal Ski with time remaining

Rest 2:00

3:00 AMRAP 40/30 Cal Bike Erg Max Cal Ski with time remaining

Rest 2:00

2:00 AMRAP 30/22 Cal Bike Erg Max Cal Ski with time remaining

Rest 2:00

1:00 AMRAP 20/15 Cal Bike Erg Max Cal Ski with time remaining

Rest 2:00

4:00 AMRAP (REPEAT OF FIRST INTERVAL) 50/40 Cal Bike Erg Max Cal Ski with time remaining

Notes: Your pacing for the Bike Erg should change by each piece. For instance your 20 cal bike pace and 50 cal shouldn't be the same. Reminder you will come back to the first interval so I want you to compare your first to your last!

Scoring is calories completed for each of the 5 efforts.

5 Rounds of: 500m Ski Erg Rest 1:00 1,000m Bike Erg Rest 1:00

Note: I want you to push it pretty hard. For me I stayed around 1:40-1:43 pace throughout the workout. Effectively holding 85% of my max with minimal rest. You are going to fall off near the end, that's expected! This is a tough one! Grab some friends to join you in it!

Score is the times for each of the 10 separate efforts!

Every 4:00 x 5 Rounds (20:00 Total Time): 20/15 Cal Bike Erg 500/450m Ski

Notes: Rest with time remaining in the 4:00 intervals. Aim to have 1:00 rest each round. If you don’t have that then please drop the Ski Erg by 50m until you do.

Score is time to complete each of the 5 rounds!

4 Sets of:

4:00 ON // 2:00 OFF of: 500/450m Ski Max Cal Bike Erg w/ remaining time

Score is the number of bike erg cals for each of the 4 sets!

Every 3:00 x 8 Rounds:

20/15x Cal Bike Erg 15/12x Cal Ski

*Rest with time remaining in the 3:00

Notes: I want you to aim for at least 1:00 of rest each round. If you don’t think you’ll have that then please drop the bike erg cals to 15/12 instead.

Score is just completion!

5 Sets of:

3:00 ON // 2:00 OFF of: 750/600m Bike Erg 250/200m Ski Max Rep Burpee to 6" Target w/ remaining Time

Score is number of burpees to a target accomplished for each of the 5 sets!

4 Sets of: 4:00 ON // 2:00 OFF of: 30/25 Cal Ski 12x Burpee Box Jump Overs @ 24/20" Max Bike Erg Cals w/ time left

Notes: I want you to have at least 30s on the Bike Erg, so if you must drop the ski cals then do that by 5. So instead of 30/25 then perform 25/20! You will be burned by the time you get to the bike but I need to you push when you get there!

Score is number of bike erg cals accomplished for each of the 4 sets!

Notes: I want you to have around 7-10s of rest before the next minute starts and you need to start the next movement. So if the 15/12 is to much then drop to 12/10 for the rep scheme!

Score is just completion!

For Time: 50/40 Calorie Ski Erg 50/40 Calorie Bike Erg 25x Bar Facing Burpees 50/40 Calorie Ski Erg 50/40 Calorie Bike Erg 25x Bar Facing Burpees

Score is time to complete!

For Time:

21-15-9 of:

Ski Erg Calories

Burpee Box Get Overs @ 48/40”

Bike Erg Calories

Notes: For Burpee Box Get Overs you can use your hands to get over the box!

Flow of Workout: You will accomplish 21 Ski Erg Cals, 21x BBGO, 21 Bike Erg Cals, and then onto the round of 15!

Score is time to complete!

For Time:

100/80 Calorie Bike Erg

100/80 Calorie Ski Erg

100/80 Calorie Bike Erg

*Every Minute On The Minute, including 0:00, is 3x Burpee Box Jump Overs @ 24/20”

Notes: I want the 3x Burpee Box Jump Over to not take more than 20s. So if you know it will take longer than that I want you to drop the reps to 2 instead!

Score is time to complete the Bike, Ski, Bike!

For Time: 100x Double Unders 30/21 Calorie Bike Erg 30/21 Calorie Ski Erg 80x Double Unders 30/21 Calorie Bike Erg 30/21 Calorie Ski Erg 60x Double Unders 30/21 Calorie Bike Erg 30/21 Calorie Ski Erg 40x Double Unders 30/21 Calorie Bike Erg 30/21 Calorie Ski Erg 20x Double Unders 30/21 Calorie Bike Erg 30/21 Calorie Ski Erg

Notes: I was around 20 minutes on this piece, go out and beat me! Keep a steady pace on the Bike Erg and Ski, don't hit it hard the first round because you feel good. Think sustainable pace.

Score is time to complete!

10 Rounds For Time of: 20/15 Cal Bike Erg 400/350m Ski *Every 3:00, including 0:00, 35x Double Unders

Notes: At 0:00, you will start with 35x DU, then every 3:00 from there you will accomplish 35x DU before going back to where you left off! You are finished when you finish the 10th and final round of the workout!

Score is time to complete!

4 Different Efforts Each For Time. Pay attention to Increasing Distances. Ski goes up by 250m per effort and Bike Erg goes up by 500m per effort. You will only do the longer interval (1,000m Ski, 100 DU, 2,000m Bike Erg) one time before heading back down.

250m Ski 100x Double Unders 500m Bike Erg

Rest 2:00

500m Ski 100x Double Unders 1000m Bike Erg

Rest 2:00

750m Ski 100x Double Unders 1500m Bike Erg

Rest 2:00

1000m Ski 100x Double Unders 2000m Bike Erg

Rest 2:00

750m Ski 100x Double Unders 1500m Bike Erg

Rest 2:00

500m Ski 100x Double Unders 1000m Bike Erg

Rest 2:00

250m Ski 100x Double Unders 500m Bike Erg

Score: Each Effort is for time. Pace Accordingly for the longer pieces!!

5 Rounds of:

3:00 ON // 2:00 OFF of: 20/15x Cal Bike Erg 15/12x Cal Ski Erg* Max Rep 50' Shuttle Run W/ Time Remaining

*Add 1 Cal per Rd to Ski Erg! So the first round is 20/15 and then the second round is 21/16, and so on.

Score is number of Shuttle Runs accomplished for each of the 5 rounds, they will decrease due to ski cals increasing. Every 50’ is one rep. So down and back is 2 reps.

Score is time to complete all 10 rounds!

3 Rounds For Time: 1,000/900m Ski Erg 800m Run 2,000/1,800m Bike Erg

Notes: This should be accomplished at a steady consistent pace. Goal is to have faster rounds as you go!

Score is time to complete all 3 rounds!

6 Sets of: 3:00 ON // 1:30 OFF of: Max Calories on Ski or Bike (Alternate Each Round) Round 1 - Max Calorie Ski Round 2 - Max Calorie Bike Erg Round 3 - Max Calorie Ski Round 4 - Max Calorie Bike Erg Round 5 - Max Calorie Ski Round 6 - Max Calorie Bike Erg

Notes: Compare rounds 1, 3, 5 for ski and 2, 4, 6 for bike. You have half the amount of rest, so your calories will absolutely get less per round, but try to keep up with your first interval!

Ski Substitute - sub for Rower

Score is number of calories for each effort

5 Sets of: 20/16 Calorie Bike Erg 40/32 Calorie Ski 20/16 Calorie Bike Erg Rest 1:1 Between Sets

Notes: I want you to keep a consistent pace throughout! I also want you to focus on not DESTROYING the first 20/16 cal bike and then dying on the second 20/16 cal bike to finish the set. Try to keep them within 6-8 seconds of each other!

Substitutes: If you don't have ski then sub for a rower and use the same calories. If you don't have a bike then sub for Air Assault Bike and keep calories the same, if you don't have that then run 200m to substitute for the 20/16 cals.

Score is your slowest round fo the 5! Keep it consistent!

6 Sets of:

2:00 ON // 2:00 OFF of: 25/20x Cal Ski Erg Max Cal Bike Erg w/ remaining time

Notes: This is a sprint on the bike then you get there!

Score is number of calories on the bike erg you accomplish each set!

Every 2:00 Until Failure: 12/10 Cal Ski 12/10 Cal Bike Erg +2 Cals for each successful round

Notes: First round perform 12 cal ski and 12 cal bike erg for men, and 10/10 for women. Then on round 2 perform 12/14 for men and 10/12 for women. You rest the remainder of the 2:00 you have left if you are successful. You are done when you cannot accomplish the required work in the 2:00.

Score is the successful round you completed. So if you completed the round of 18 bike but failed the round of 20 then your score is 18.

5 Sets of: 20/16 Calorie Bike Erg 40/32 Calorie Ski 20/16 Calorie Bike Erg Rest 1:1 Between Sets

Notes: I want you to keep a consistent pace throughout! I also want you to focus on not DESTROYING the first 20/16 cal bike and then dying on the second 20/16 cal bike to finish the set. Try to keep them within 6-8 seconds of each other!

Score is your slowest round for the 5! Keep it consistent!

For Time: 10,000/9,000m Bike Erg *Every 3:00, including 0:00 is 250/200m Ski Erg

Notes: Simple! Every 3rd minute, including 0:00, I want you to ski! The 250/200m ski should not take you more than 1:00, if it does then please drop the distance to 200/150!

Score is time to complete the 10/9k!