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Descending erg sets

13 May 2026 · Erg + strength · 55 min · Open & Pro

Rounds
do the whole list, then start again, for the given number of rounds.

Run block · for time · 3 rounds

round 1round 2round 3
·Run600 m (or 400 m)500 m (or 300 m)400 m (or 200 m)
·Sandbag clean and press15 M20/W10 kg20 M20/W10 kg25 M20/W10 kg
·Hand-release push-ups202020
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, Sandbag, Wall ball, Kettlebell

Three blocks, groups rotate: an erg distance that drops every set, a strength move that climbs, and a fixed finisher.

Front view
Back view

What this workout hits

Not usedLessMore

Most worked

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

Hardly touched: Biceps, Adductors, Traps, 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)