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Cardio · Intermediate

Ski Erg Sprint

Short maximal-quality SkiErg interval emphasizing powerful coordinated pulls rather than steady pacing.

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Ski Erg Sprint demonstration

Exercise overview

Training details

CardioLatsTricepsShouldersCore

Equipment

Ski Erg

Sets × time

3 × 15 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the SkiErg with hands on the handles overhead.
  2. 02Start tall with ribs down and knees slightly soft.
  3. 03Pull powerfully by driving the elbows down and hinging at the hips.
  4. 04Finish with hands near the thighs and the trunk controlled.
  5. 05Let the handles return overhead quickly but smoothly before the next pull.

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