- 250M Ski Erg
- 500m Row Erg
- 50m Sled Push
- x50 Wall Balls
3 rounds – 3 minute rest between each round
Ski Erg (250m)
Stand tall at the start of each stroke. Drive the handles down using your lats, keeping your core tight and hips hinged. Don’t just pull with your arms, engage your whole body. Aim for controlled power, not just speed.
Row Erg (500m)
Drive with your legs first, then lean back slightly and finish with your arms. Keep the movement smooth and consistent. Maintain good posture and avoid overreaching at the catch (start of the stroke).
Sled Push (50m)
Stay low with a strong forward lean. Drive through your legs with each step and keep tension in your core. Avoid letting the sled stall – keep it moving, even if it’s slow.
Wall Balls (x50)
Hold the ball at chest heigh, drop into a squat, and as you rise, use your hips to help drive the ball to the target.
Tips for this workout:
- Transitions matter: Try not to rest too long between stations. Quick transitions add up.
- Focus on form throughout: Especially on sleds and wall balls – form breaks down fast if you can.