Updated June 5, 2019


Love Concept2’s SkiErg? These workouts feature the SkiErg, and add in complementary moves that will get your heart pumping and your body toned.



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)



Swing it out #2

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


Trail Travel

Ski 2000m

15 DB snatch
10 hollow rocks or other sit-ups


Ski 1500m

Repeat exercises


Ski 1000m

Repeat exercises



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)


Five for Fighting

Ski 5-4-3-2-1 minutes

In between do 15-12-10-8-5 reps of the following:

Dumbbell snatch (l/R = 2)
Push ups, or push press (or sub 3 wall walks each round)
KB swings



Downhill Ski

Warm up then ski (or row) for 1 minute followed by the following descending pyramid:


Push Press
Jumping lunges (scale with squat jumps or jumping jacks, L/R=2 reps)

Do all the exercises with weight as you are able.

Cool down, stretch and done!