Endurance Workout: Ergs and E2MOMs

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:

• A set of dumbbells
• A kettlebell
• A SkiErg
• A C2 BikeErg
  

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

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How it Works

We’ve split this one into three blocks:

1. SkiErg grind with spicy E2MOM interruptions
2. BikeErg grind with heavier swings
3. A nasty little AMRAP finisher to empty the tank

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.

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Coach’s Tips

• Set up your kit so transitions are smooth (no wandering around the gym mid-set).
• Keep an eye on the clock — pacing is everything.
• Take 1–2 minutes rest between each block to reset.
• And remember: workouts like this are meant to be tough, but they’re also meant to be fun.

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Block 1: SkiErg

Workout: 2000m SkiErg for time

E2MOM (Every 2 minutes on the minute):

• 5 Dumbbell Thrusters
• 5 Chest-to-Floor Burpees

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

E2MOM:

• 10 Heavy Kettlebell Swings
• 5 Butterfly Sit-Ups

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.

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Block 3: AMRAP Finisher

6 minutes on the clock:

• 6 Dumbbell Devil Press
• 6 Dumbbell Shoulders-to-Overhead
• 6 Dumbbell Squats (DBs on shoulders)

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.

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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.