5 Favorite SkiErg and Kettlebell Workouts

Here at Concept2, our employees are passionate about a wide variety of activities. We have rowers, skiers, cyclists, tennis players, golfers, and everything in between. Regardless of their favorite sport, many employees really enjoy using the SkiErg for cross-training. The SkiErg provides a great hip closing exercise, which is the opposite of the hip opening movement on the RowErg. While the SkiErg compliments the RowErg well, many employees particularly love pairing the SkiErg with a hip opening strength exercise like kettlebell swings.

We polled some Concept2 employees on their favorite workouts involving a SkiErg and kettlebell (KB) and wanted to share five of our favorites!

Workout Note:

For the KB movement there are two options: Russian Swing, where you end the swing just above chest height, and American Swing where you swing the kettlebell overhead. If you are in the tight shoulders club or newer to this movement, the Russian KB swing may be optimal for you.

1. Climb the Ladder

   3/6/9/12/15/18/21/24/30 Cals & reps

   On the Performance Monitor (PM), set the units to Calories (Cal) and work your way up this ladder. Alternate between the SkiErg and KB swings as you go from 3 Cals/reps to 6 Cals/reps, eventually ending at 30 Cals/reps of each movement. Pick a weight that you can comfortably go unbroken through most rounds or limit yourself to a break or two in the last two rounds.

2. 20:20 Vision

   Set your PM for 20 minutes and perform 10 KB swings at the beginning of each minute. In the remaining time, accumulate Calories on the SkiErg. At the end of the 20 minutes, your accumulated Calories will be your score. The weight for the KB should be moderate, and you should be able to go unbroken for every round. 

3. Tabata Couplet 

   16 rounds: 20 seconds on/10 seconds off  

   Set the units on your PM to Cals. SkiErg for 20 seconds, then rest for 10. Next, do as many KB thrusters as possible in 20 seconds, then rest for 10. Hop back on the SkiErg. Alternate between the two exercises each round. Your score is how many Calories you burned on the SkiErg at the end of the 16 rounds. 

   Use a lighter weight that you can do thrusters quickly with.  These should be quick and intense efforts. If you only have access to one KB, alternate between single arm thrusters each round, or scale to a single arm front squat. The goal is to perform an exercise that keeps you moving.  

4. The Longest 1000m 

   Complete 5 rounds:

   200m SkiErg
   15 KB Swings
   15 Goblet Squats
   15 Deadlifts

   Choose a single weight for all these movements that you can comfortably hold onto. After each 200m effort, perform 15 reps of each movement before going back to the SkiErg. 

5. Death by Swings SkiErg 2k 

   Set the PM for 2000m. 

   Every minute, do one KB swing, and then add an additional swing every minute. 

   Min 0: 1 swing
   Min 1: 2 swings
   Min 2: 3 swings
   Etc.

   Your goal is to finish the 2k, or your workout is done when you can no longer finish the KB swings in the allotted time. Starting at 0:00 perform one swing before beginning on the SkiErg. Hop off the SkiErg at each minute mark and complete the KB swings. Keep the KB close to your SkiErg so you can stop, turn, and immediately begin the movement.