[21-193] SKI ERG 500M & 21-15-9 COUPLETS
Channel: Dom McStraw
Date: 2021-11-01

Preparation
.
All 1:00 per side.
.
MG Rotators.
MG hamstrings.
MG quads.
Roll over VSit.
Knight to hamstring stretch.
. . .
Format
.
Ski Erg intervals with ROM based bodyweight couplets.
. . .
The workout
.
500m Ski Erg (2:00 / 500m pace).
Then 21-15-9 of
A. Straddles & push ups,
500m Ski Erg
Then 21-15-9 of;
B. Air squats & Bulldog taps.
500m Ski Erg.
Then 21-15-9 of;
C. Half hindus & Weighted canoe row (using hammer).
500m Ski Erg.
.
At home variation:
Replace Ski Erg with 2:00of shuttle runs or skipping.
All other movements same.
Replace hammer with sandbag or ruck for  Russian twist style movement.
. . .
Advice & tips
.
You have 2 options with this workout.
Pain or Sustain.
Sustain – Steady endurance style pacing throughout.
Pain: Treat 1 Ski interval & 1 couplet ladder as a mini ‘for time’ workout.
Then rest 2:00 – 3:00 before attempting the next mini workout.
. . .
Post session
.
All 1:00 per side.
MG Pec.
MG Lower back.
MG Hamstring.
MG Quads.
. . .

. . .

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