SkiErg & Assault Bike WOD

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Wod

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The SkiErg and Assault bike is a powerful duo that engages your body in ways that traditional gym equipment simply can’t, offering a comprehensive, full-body workout that caters to a variety of fitness goals.

The SkiErg, modeled after the movements of cross-country skiing, works your arms, shoulders, core, and legs, while the Assault Bike takes you through an intense cardiovascular ride, pushing your upper and lower body to their limits. Together, they create a workout experience that is as challenging as it is rewarding.

In this article I’ll show you a few sample workouts that will surely boost your conditioning levels.

 

Why use a SkiErg and an Assault Bike in the same workout?

 

Combining the SkiErg and Assault Bike in the same workout can provide a number of benefits. Here are some of the key ones:

 

1. Full Body Conditioning: The SkiErg works the muscles in your arms, shoulders, core, and legs, while the Assault Bike provides a challenging cardiovascular workout that engages both your upper and lower body. By combining the two, you get a comprehensive, full-body workout.

2. Cardiovascular Fitness: Both machines are excellent for cardiovascular training, helping to improve heart health, lung capacity, and overall endurance

3. Variety: Using both machines in the same workout adds variety, which can help to prevent boredom and keep you motivated.

4. Versatility: The SkiErg and Assault Bike can both be used for high-intensity interval training (HIIT), steady-state cardio, or a combination of the two, making them versatile tools for a range of fitness goals.

5. Functional Fitness: The movements required for both the SkiErg and Assault Bike mimic real-world activities (cross-country skiing and cycling). This can improve your functional fitness, which is the type of fitness you need to perform everyday activities.

6. Calorie Burning: Both the SkiErg and Assault Bike are high-intensity workouts that can burn a significant number of calories, helping with weight loss or weight maintenance goals.

7. Non-Impact: Both machines offer high-intensity workouts that are low impact, making them suitable for people with joint issues or those recovering from certain types of injuries.

Workout 1 – Intervals

Skierg-and-Assault-Bike-Intervals

SkiErg: 1 minute at high intensity

Rest: 1 minute

Assault Bike: 1 minute at high intensity

Rest: 1 minute

Repeat this cycle for a total of 10 rounds (40 minutes)

Workout 2 – The Ladder

Skierg-and-Assault-Bike-Ladder

SkiErg: 100 meters

Assault Bike: 1 minute at a steady state (medium intensity)

SkiErg: 200 meters

Assault Bike: 1 minute at a steady state

SkiErg: 300 meters

Assault Bike: 1 minute at a steady state

Continue increasing the SkiErg distance by 100 meters each round until you reach 500 meters.

Workout 3 – The Long Haul

Skierg-and-Assault-Bike-The-Long-Haul

SkiErg: 500 meters at a steady state (medium intensity)

Assault Bike: 2 minutes at a steady state

Repeat this cycle for a total of 10 rounds (Around 50 minutes)

Workout 4 – The Sprinter

Skierg-and-Assault-Bike-The-Sprinter

SkiErg: 30 seconds all out sprint

Assault Bike: 30 seconds all out sprint

Rest: 1 minute

Repeat this cycle for a total of 20 rounds (Around 40 minutes)

Workout 5 – The Pyramid

Skierg-and-Assault-Bike-Pyramid-Workout

SkiErg: 100 meters

Assault Bike: 30 seconds at high intensity

SkiErg: 200 meters

Assault Bike: 1 minute at high intensity

SkiErg: 300 meters

Assault Bike: 1.5 minutes at high intensity

SkiErg: 200 meters

Assault Bike: 1 minute at high intensity

SkiErg: 100 meters

Assault Bike: 30 seconds at high intensity

Repeat this cycle for a total of 5 rounds (Around 45 minutes)

 

Workout 6 – Tabata Madness

Skierg-and-Assault-Bike-Tabata-Workout

SkiErg: 20 seconds

Assault Bike: 20 seconds

Repeat this cycle for a total of 5 rounds and rest 10 seconds in between both exercises (About 5 minutes)

This Tabata workout is for athletes that are looking for a short but intense workout. This short workout will require a lot of speed and power.

 

A Powerful Duo

 

The combination of the SkiErg and Assault Bike in your workout routine provides a comprehensive, full-body regimen that builds both strength and cardiovascular fitness.

Don’t shy away from the challenging nature of these workouts – the SkiErg and Assault Bike are designed to test you. Embrace the difficulty, and you will soon see your strength, stamina, and overall fitness improve.

As always, listen to your body throughout each workout, adjusting speed and resistance as necessary. And remember, the most effective workout is the one you enjoy and stick to.

Happy training!

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