SkiErg

2 Sets of: 25 Calorie Ski Erg Rest 1:00 50 Calorie Ski Erg Rest 1:30 75 Calorie Ski Erg Rest 2:00 100 Calorie Ski Erg Rest 5:00 Between Sets

Notes: Your pace should change from the 25 to 50, and 50 to 75, and finally 75 to 100. The 25 calories should be a sprint and each consecutive interval you probably back off your effort by 5% or so. I want you to compare your second set to your first set!

Score is times for each of the 8 efforts!

6 Sets of: 3:00 Max Calorie Ski Erg 2:00 Rest Between Sets

Notes: Try to stay within 10 cals of your best and worst score! I don't want a huge delta between scores.

Score is calories for each of the 6 sets

5 Sets of: 250 meters @ Easy Pace 250 meters @ Moderate Pace 250 meters @ Hard Pace 250 meters @ Easy Pace Rest 3:00 between Sets

Notes: I want your Easy, Moderate, and Hard Paces to be around 5-7s / 500m Pace different between them. Here is a general pace concept for you to start with: Easy @ 1:50/500m for Men and 2:00/500m for Ladies. Moderate @ 1:45/500m for Men and 1:55/500m for Ladies. Hard @ 1:40/500m for Men and 1:50/500m for Ladies.

Basically, what I'm looking for is the first and the last 250m should be at the same pace and its a slower pace. The second 250m is a moderate pace, and the third 250m is a moderate+ (hard) pace. If the paces I've provided are too easy or hard feel free to change them all by 3-5s depending on your abilities on the ski erg. This is one continuous effort where you will ski 1,000 meters using different speeds, then you will rest, and then repeat that for a total of 5 times.

Score is just completion.

4 Sets of: Ski 1,000 meters Rest 2:00 between Efforts

Rest 3:00

3 Sets of: Ski 500 meters Rest 1:30 between Efforts

Notes: Ski the 1k's at a sustainable pace, don't attempt a PR and then die off for subsequent rounds. All 4x 1k's should be within 5s of each other. For the 500m's, try to keep them 3-5s faster than your average 500m pace for your 1,000 meter Ski paces.

Score: Times for all the 7 Ski Efforts.

4 Sets of:

4:00 Ski @ 80-85% Effort

Rest 90 Seconds

2:00 Ski @ 85 - 90% Effort

Rest 2:00 between Sets

Score is just completion

3 Sets of:

1,000m Ski @ 70-75% Effort

Rest 2:00

500m Ski @ 85-90% Effort

Rest 3:00 between Sets

Score is just completion. Try to stick to the percentages presented! These are based upon your 1,000m Ski PR Pace and 500m Ski PR Pace.

3 Sets of: 1,000/900m Ski 20x Burpee Box Get Overs @ 48/40" 500/450m Ski

3:00 Rest between efforts

Notes: This is a longer aerobic piece, don't come out hot on the 1k ski and then die off near the end. Try to keep each effort within 30s of each other! Y

ou can use your hands to get over the boxes for burpee box get overs!

Score is time for each of the three efforts.

Every 2:00 x 5 Rounds of (10:00 Total Time): 18/15 Calorie Ski 12x Burpee Box Jump Overs @ 24/20"

Notes: You will rest the remainder of the 2:00. I would like for you to have at least 15s of rest. So if you need to drop the reps to accomplish that I would recommend the following: 16/13 Cal Ski & 10x Burpee Box Jump Overs

Score is just completion!

4 Sets: 1:00 Max Calorie Ski 1:00 Max Burpees Over Barbell 2:00 Rest between sets

Score is Cals + Burpees per set! Try to limit the amount of drop from set 1 to 4!

Every 6:00 x 3 (18:00 Total Time): 20x Burpees Over Bar 40/32 Calorie Ski Erg 20x Burpees Over Bar

Notes: My goal is for you to have 2:00 at least of rest before starting the next round. So if you think "I can't accomplish all that in 4:00 then I want you to drop the burpees to 15 reps to start and finish instead of 20. My goal for you is to hammer the Ski though, the last set of 20 burpees is going to suck but push through and don't stop moving. You should start round 1 at 0:00 and then round 2 at 6:00 and then finally round 3 at 12:00.

Score is time to complete each of the 3 sets!

3 Sets of: 27-21-15 Ski Calories 7-5-3 Burpee Box Get Overs @ 48"/40" Rest 1:1 Between Sets

Notes: For the BBGO, you first perform a burpee and then get over the box however you can with by using arms and legs. Personally we usually strap two boxes together (2x 24" for 48" and 2x 20" for 40"), you can also use bands for this too. If round 1 takes 5 minutes then you will rest 5 minutes before starting round 2.

Score is your SLOWEST round of the three.

For Time: 40-30-20-10 of: Burpee Box Jump Overs @ 24/20" Ski Erg Calories

Notes: This is a long grinder! Don't come out hot or else you'll suffer worse, keep a consistent ski pace and don't rest to much on burpees!

Score is time to complete

5 Rounds of:

2:30 ON // 2:30 OFF of: 500/450 meter Ski Max Burpee Box Get Overs with time left

Notes: For the box for Burpee Box Get Overs use 48" for Men and 40" for Women. You can get that by just banding/strapping boxes to each other in a stable way. If you don't have access to that, no worries! Just find something similar to do burpees next to and then get over! For the Ski I want it to be a hard but sustainable pace. So think like 85% of your fastest 500 meter time.

Goal: I want you to have around 25-35 seconds to perform Burpee Box Get Overs. So if you need to adjust the ski to ensure that then do so. I would drop the Ski meters by 50 to start off if you know you won't have that amount of time.

Score is total number of Burpee Box Get Overs.

6 Sets of: 2:00 ON // 1:00 OFF of: 20/16 Calorie Ski Erg Max Burpee Broad Jumps w/ time remaining

Notes: I realize most of us want to redline on the first Ski and get as much time to do burpee broad jumps as possible, but realize there is only 1:00 of rest and you probably won't recover and will fall apart on the subsequent rounds!

Score is total reps of 25 foot burpee broad jump sections covered. One repetition is 25 feet. Keep moving!

3 Sets of: 5:00 ON // 2:00 OFF of: 1,000/900m Ski Max Reps Burpee Broad Jumps with time remaining*

*Mark out 15' and each 15' completed is one rep! So your score should be total number of 15' lengths completed!

Notes: I would like for you to have AT LEAST 1:00 on the Burpee Broad Jumps so if the 1,000/900m takes longer than 4 minutes then please drop the distance to 850/750m.

Score is total number of 15' lengths completed for Burpee Broad Jumps!

Every 5:00 Minutes for 4 Rounds (20:00 Total Time): 15/12 Calorie Ski Erg 150x Double Unders 15/12 Calorie Ski Erg

Notes: I want you to have at least 1:00 of rest, but preferably 1:30 before you have to start your next round. You rest the remainder of the 5:00 left before starting the next round. Focus on relaxing during the double unders and keeping calm. This workout will get tough in the later rounds.

Score is time for each of the 4 rounds.

5 Sets of: 2:30 ON // 2:30 OFF of: 30/24 Calorie Ski Erg Max Double Unders with time remaining

Notes: I would like you to use a heavy rope if you have one, if not no worries! My goal is for you to have at least :45 seconds of time to max your double unders. If you don't have that time then drop the ski cals by 2 until you have :45 seconds of time for double unders. If you don't have a ski then sub for a rower! This should be a grip intensive workout!

Score is total double unders across all 5 sets

4 Sets of: 3:00 ON // 3:00 OFF of:

100x Double Unders 30/22 Calorie Ski Max Double Unders with time remaining

Notes: I would like for you to have at least 30s on the max Double Unders. If you don’t think you’ll have that then please drop the middle ski from 30/22 to 25/18.

Score is number of double unders accomplished during each set

3 Sets of: 800 meter Run 500 meter Ski 200x Double Unders Rest 3:00 between Sets

Score is time to complete each set.

Every 4:00 for 4 Rounds (16:00 Total Time): Ski 500/450 meters

At 16:00 Start the following:

Every 4:00 for 4 Rounds (16:00 Total Time): Run 400 meters

Notes: I want you to try and keep a 85-90% RPE pace for all of this!

Score is your times for each piece! Four of them will be four Ski and the other four will be for the run!

5 Sets of:

3:00 ON // 2:00 OFF of: 750/600m Ski Erg 200m Run Max Rep Burpee Over Bar w/ remaining Time

Score is number of burpees across all 5 sets.

5 Sets of: 20/15 Calorie Ski 4x Shuttle Runs 10x Burpee Box Jump Overs @ 24/20" 4x Shuttle Runs 20/15 Calorie Ski

Rest 3:00 Between Efforts

Notes: Shuttle Runs are 25' Out & 25' Back = 1 Rep.

Score is your time for each piece!

Every 4:00 for 4 Rounds (16:00 Total Time): Ski 500/450 meters

At 16:00 Start the following:

Every 4:00 for 4 Rounds (16:00 Total Time): Run 400 meters

Score is your SLOWEST ski time and your SLOWEST run time.

3 Sets of:

6:00 ON // 1:30 OFF of: 800m Run Max Cal Ski w/ Time Remaining

...into.

3 Sets of:

4:00 ON // 1:00 OFF of: 400m Run Max Cal Ski w/ Time Remaining

Notes: Adjust run distance as needed to get >90 Sec of Ski on each Effort!

Score: Distance ski’d for the 6 sets!

4 Sets of: 15/10x Cal Ski Sprint Rest :30s 20/15x Cal Ski Sprint Rest :60s 25/20x Cal Ski Sprint Rest 2 Min between Sets

Score is just completion.

5 Sets of: 1:00 Max Calorie Ski 1:00 Rest

Score: This is tabata scored meaning your LOWEST calories in one round is your score. So if you get 20 calories for 4 of the 5 rounds but your last round is 18 then that is your score.

Each Effort is For Time: 50/40/30/20/10/20/30/40/50 Calorie Ski Rest 1:1 between

Note: Notice you only perform 10 calories one time, thats the "top of the mountain." You will rest the amount of time you just finished working. For example if it takes you :57s to accomplish the second 20 Calorie piece then you will rest :57s before starting the second 30 Calorie piece.

Score is time for each effort!

3 Sets of: 40/30 Calorie Ski Erg 100x Double Unders 20x Burpee Box Jump Overs @ 24/20" 100x Double Unders Rest 3:00 between Sets

Score is times for each of the 3 sets

Max Calories on the Ski:

4:00 Max Calories

4:00 Rest

3:00 Max Calories

3:00 Rest

2:00 Max Calories

2:00 Rest

1:00 Max Calories

1:00 Rest

2:00 Max Calories

2:00 Rest

3:00 Max Calories

3:00 Rest

4:00 Max Calories

Notes: Each effort will be attacked differently due to the time duration and rest presented. The hardest effort will be the 1:00 sprint, with 1:00 rest, and then into the 2:00 of max calories as you work your way back up!

Score is number of each calories for each effort, 7 total efforts.

4 Sets of: 400 meter Run 30/24 Calorie Ski Rest 1:1 between Sets*

*If it takes you 4:13 to accomplish the 400m run and 30/24 cal ski then you will rest 4:13 before starting the next set.

Notes: Try to keep all sets within 10s of each other! Run hard and try to keep a sustainably hard pace on the ski!

Score is time for each set!