Workout 46 - SkiErg - Make The Dream Work

Workout 46: Tons of options to keep things interesting. We find diversity in our movement patterns by pairing up complimentary exercises.

 

Warm Up:

[Begins at 4:45]

 

PART 1:

1 Minute Light SkiErg

Second Movement Option 1:  Floor Touch 

From a standing position, hinge at the hip, bend the knees and touch the floor below you with your fingertips, then stand up tall again and raise your hands over your head as high as you can reach

 

1 Minute Light SkiErg

Second Movement Option 2: Out to Plank 

From standing position, hinge at the hip, bend the knees and plant your hands onto the floor below you.  Step your feet back behind you until you reach a plank position.  Walk your feet back up to your hands and return to your standing position.  Reach your hands over your head.

 

1 Minute Light SkiErg

Second Movement Option 3: Burpee 

From a standing position, hinge at the hip, bend the knees and plant your hands onto the floor. Step your feet back to plank and lower your body down to the floor until your knees, hips and chest rest on the floor.  Peel yourself up off the ground and step your feet back up to your hands and return to your standing position.  As you raise your hands over your head, jump and clap at the top.

 

 

PART 2:

1 Min Easy SkiErg

1 Min REST

2 Min Moderate SkiErg

2 Min REST

3 Min Hard SkiErg

 

Workout:

[Begins at 2:300]

5 Rounds of...

 

3 Minutes of Work

3 Minutes REST 

 

Where your 3 Minutes of Work is a predetermined number of meters,

followed by as many repetitions of your Second Movement until you reach the end of the 3 Minutes

 

Cool Down:

DIY 

 

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DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK