Workout 58 - SkiErg - Up to Speed

Workout 58: An incremental speed check. Use this drill to get cozy with the idea of moving a little faster. Keep the flywheel light but make sure not to sacrifice the full length of your stroke - oh yeah, and feel free to bring on the power too!

 

4 Minute Segment Format

 

60 Seconds WORK

      60 Seconds rest

40 Seconds WORK

      20 Seconds rest

20 Seconds WORK

      40 Seconds rest

 

 

Warm Up:

 

(programming begins at 4:30)

 

 

4 Minute Segment (see above)

 

Complete at 35 Strokes per Minute (SkiErg)

Complete at 18 Strokes per Minute (RowErg)

 

Directly into Workout:

 

5 x 4 Minute Segments

 

Segment 1

35 - 37 - 39 Strokes per Minute (SkiErg)

18 - 20 - 22 Strokes per Minute (RowErg)

 

Segment 2

37 - 39 - 41 Strokes per Minute (SkiErg)

20 - 22 - 24 Strokes per Minute (RowErg)

 

Segment 3 

39 - 41 - 43 Strokes per Minute (SkiErg)

22 - 24 - 26 Strokes per Minute (RowErg)

 

Segment 4 

41 - 43 - 45 Strokes per Minute (SkiErg)

24 - 26 - 28 Strokes per Minute (RowErg)

 

Segment 5 

43 - 45 - 47 Strokes per Minute (SkiErg)

26 - 28 - 30 Strokes per Minute (RowErg)

 

Done!

 

Now, go do a Time Trial!

 

Or

 

Cool Down:

DIY 

 

 

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