SkiErg Workouts

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BJJ Jake
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SkiErg Workouts

Post by BJJ Jake » Tue Feb 28, 2017 5:22 pm

I wanted to start a thread to share Concept 2 Skierg workouts.

I have been using mine for a year now. I use to cycle and row a lot, but I have bilateral hip FAI, and the deep repetitive flexion became too much. In order to save my hips for as long as possible and still get in good cardio for health and BJJ supplementation, I sold my rower and got the Skierg.

I have to say that SkiWOD.co is great for strength-biased cardio (warning: he is gaga for burpees, so pick wisely based on your needs). In fact, I like his approach for getting in cardio and strength better than the 50/20, because, in the below example, you are using the cyclic exercise for heart-rate work and working with a higher percentage of your max. 4000 meters on the skierg plus 40 reps of relatively heavy weight is a good one for me. It also allows me to focus on one good set-up when fatigued.

EMOM for 40 Mins
100m SkiErg
1 x Deadlift @ AHAP
Go fast on the SkiErg sprint. Post loads to comments.

Other favorites:

1) Repeat Until 200 Cals
1st Min – SkiErg Max Cals
2nd Min – 50ft Farmers Carry @ 1.25 x BW per hand
_________________________________________
2) For Time
20 Down To 1
Cals SkiErg
* 50ft Prowler Push @ BW between each interval *
_________________________________________
3)15 Min AMRAP
5 x Stone/Med Ball @ 70kg
20 x Cals SkiErg

Anyway, if any of you have others ideas or sites, please share. I have seen some strongman athletes on Instagram using the Skierg as there cardio machine, so I will try to capture and share here.

The Ginger Beard Man
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Re: SkiErg Workouts

Post by The Ginger Beard Man » Sat Mar 04, 2017 4:45 am

Did I imagine several other posts on this thread? Including one of my own?
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

bennyonesix
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Re: SkiErg Workouts

Post by bennyonesix » Sat Mar 04, 2017 4:56 am

No shaf had some and a dude w a bum hip.

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johno
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Re: SkiErg Workouts

Post by johno » Sat Mar 04, 2017 5:11 am

The Ginger Beard Man wrote:Did I imagine several other posts on this thread? Including one of my own?
I said something off topic, but precious, on this thread. Goddam Mario is suppressing our Free Speech again!

This aggression will not stand!!!
The best lack all conviction, while the worst
Are full of passionate intensity.

W.B. Yeats

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BJJ Jake
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Re: SkiErg Workouts

Post by BJJ Jake » Mon Mar 06, 2017 3:02 pm

johno wrote:
The Ginger Beard Man wrote:Did I imagine several other posts on this thread? Including one of my own?
I said something off topic, but precious, on this thread. Goddam Mario is suppressing our Free Speech again!

This aggression will not stand!!!
Yeah, there were more posts. Mario should just delete the thread.

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