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Cardio down, strength up

10 Dec 2025 · Intervals + finisher · 50 min · Open & Pro

For time
work through the list once, as fast as you can; the clock counts up.
Intervals
work for the set time, rest for the set time, repeat.
Finisher
a short, hard last block to empty the tank.

Ski + devil press · 3-1-2-2-1-3 min

1SkiErg
2Devil press M10/W6 kg
3SkiErg
4Devil press M10/W6 kg
5SkiErg
6Devil press M10/W6 kg
The full workout is in Athlete Pro, Club and White-labelEvery block, the weights per division and a timer that runs the whole session. The race timer stays free.
See the plansLog in

Equipment: SkiErg, Rower, Dumbbells, Sled, Wall ball

Cardio drops 3-2-1 minutes while strength climbs 1-2-3 minutes, on three pairs of stations. Then 1 km and 100 wall balls.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

  1. Glutesmain in 5, also in 3
  2. Quadsmain in 6, also in 1
  3. Shouldersmain in 3, also in 4
  4. Hamstringsmain in 2, also in 6
  5. Absmain in 1, also in 7
  6. Calvesmain in 2, also in 4

Hardly touched: Obliques, Adductors, Lower back, Neck

Warm-up and rest are not counted. Main muscle = 1 point, also worked = 0.5 point, per station and per round.

Muscle maps: MuscleMap (MIT)