Workout 7 - SkiErg - Brace Yourself

WORKOUT 7: 

 

Rate Climb Warm Up (14 minutes)  

 

4 X 2 Minute Intervals with 1 Minute Rest in between

 

Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.

 

Interval 1: 1 Minute @ 30, 1 Minute @ 34

Interval 2: 1 Minute @ 34, 1 Minute @ 38

Interval 3: 1 Minute @ 38, 1 Minute @ 42

Interval 4: 1 Minute @ 42, 1 Minute @ 46

Interval 5: 1 Minute @ 46, 1 Minute @ 50

 

Work (15 minutes)  We find more and more power inside our movement at 3 different Stroke Rates.  The stronger we can brace through our middle, the more direct we can apply our power.

 

15 X 30 Second Intervals with 30 Seconds Rest in between

 

First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5)

Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5)

Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5) 

 

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