Endurance Workout: Ergs and E2MOMs

Spice level: 🌶️🌶️🌶️🌶️🌶️

Focus: This workout focuses on endurance and pacing.

Equipment: You’ll need 4 pieces of equipment throughout the whole session. A set of DBs, a KB, a Ski-erg and a C2 bike erg.

Total Estimated Workout Time: 38 Minutes (excluding breaks)

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Overview:

There are 3 parts or blocks in this workout.

The first two blocks are on an erg where you’ll complete a set distance for time, with some secondary exercises to help break things up and keep you on your toes.

These first two blocks are relatively long form, so the challenge will be to maintain consistent pacing through. Try not to let the speed drop off throughout!

The third block is an AMRAP, meaning you’ve just got to put the head down and get the work done.

Key Points:

Ensure equipment is organized for efficient transitions

Keep track of your time and pacing

Take a 1-2 minute rest between each block
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Remember to enjoy the challenge!

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Part 1: Ski Erg

Workout:

2000m Ski Erg as fast as possible**

** E2MOM (Every 2 minutes, on the minute):

5 x Dumbbell Thrusters

5 Chest-to-Floor Burpees

Instructions:

Start a timer. Immediately start work on the ski erg, aiming to complete the 2000m as quickly as possible. When the timer hits 2minutes, complete the E2MOM exercises as quickly as possible.

As soon as youve completed these exercises, continue working your way though the distance on the ski erg.

Setup Note:

Ensure dumbbells are positioned next to the Ski Erg for smooth, efficient transitions.

Part 2: Bike Erg

Workout:

4000m Bike Erg as fast as possible**

**E2MOM: Every 2 minutes, on the minute:

10 x Kettlebell Swings (heavy)

5 x Butterfly Sit-ups

Instructions:

Start a timer. Immediately start work on the bike erg, aiming to complete the 4000m as quickly as possible. When the timer hits 2minutes, complete the E2MOM exercises as quickly as possible.

As soon as youve completed these exercises, continue working your way though the distance on the bike erg.

Setup Note:

Place the kettlebell and a mat near the Bike Erg for smooth, efficient transitions.

Part 3: AMRAP Finisher

Duration: 6 minutes

Exercises:

6 x Dumbbell Devil Press

6 x Dumbbell Shoulders to Overhead

6 x Dumbbell Squats (with dumbbells on shoulders)

Instructions:

Perform as many rounds as possible of the three exercises in 6 minutes.