Endurance Workout: Ergs and E2MOMs

How it Works

his one’s all about endurance and pacing — the kind of session where you’ve got to lock in early, hold your rhythm, and trust you’ll come out the other side stronger.

You’ll only need four bits of kit:

Estimated time? About 38 minutes of pure work (not counting your rest breaks).

We’ve split this one into three blocks:

The first two blocks are longer efforts — your challenge is to keep the pace consistent and not let your speed fade. The finisher? Just head down, lungs on fire, and get the work done.

Coach’s Tips

Block 1: SkiErg

Workout: 2000m SkiErg for time

E2MOM (Every 2 minutes on the minute):

Instructions:

Hit the SkiErg hard. Every two minutes, drop the handles, knock out your thrusters and burpees, then jump straight back on. The goal: chip through 2000m as quickly as possible without letting the breaks wreck your flow.

👉 Pro move: keep your dumbbells right next to the SkiErg so transitions are seamless.

Block 2: BikeErg

Workout: 4000m BikeErg for time

Instructions:

Same deal here — clock starts, you get pedalling. Every two minutes, get off, smash your swings and sit-ups, then get back to work. The burn in the quads will be real, so pace smart and push the finish.

👉 Set your kettlebell and mat next to the BikeErg so you can move fast.

Block 3: AMRAP Finisher

6 minutes on the clock:

Instructions:

No pacing here — just maximum effort. Cycle through as many rounds as you can in 6 minutes. The combo of Devil Press and Shoulders-to-Overhead will get the heart rate sky-high. Squats will finish your legs off for good measure.

Wrap-Up

That’s 38 minutes of pure sweat. Consistent pacing on the ergs, heavy swings, burpees that’ll leave you gasping, and a final AMRAP that feels like six minutes of forever.

The payoff? A stronger engine, sharper movement patterns, and the kind of post-workout high that only comes when you’ve gone all in.