For Time:

• 50 Calorie SkiErg
• 40 Wall Balls
• 30 Deadlifts
• 20 Burpees Over Bar
• 10 Power Snatches

Barbell: #135 / #95
Time Cap: 12 Minutes.

Instructions: This workout is all about pacing yourself on the SkiErg to conserve energy for the other movements. Push hard on the ski, then steady through the wall balls and deadlifts. Finish strong with the burpees and power snatches. Adjust the weight on the barbell as needed to maintain good form throughout the workout.

EMOM for 20 minutes:
- Odd minutes: 10 SkiErg Calories
- Even minutes: 5 Deadlifts (#225 / #155)

Instructions:
- Complete 10 SkiErg Calories and 5 Deadlifts within each minute, alternating between the two movements.
- Adjust the weight of the deadlifts as needed to maintain proper form throughout the workout.
- Focus on maintaining a consistent pace and technique for both movements.
- Score is total completed rounds.

For Time:

• 50 Calorie SkiErg
• 400 Meter Run
• 40 Calorie SkiErg
• 400 Meter Run
• 30 Calorie SkiErg
• 400 Meter Run
• 20 Calorie SkiErg
• 400 Meter Run
• 10 Calorie SkiErg

Time Cap: 20 Minutes.

Note: Adjust SkiErg calories as needed based on skill level.

AMRAP in 20 Minutes:

• 15 Calorie SkiErg
• 10 Deadlifts (135/95 lbs)
• 5 Hang Power Cleans (135/95 lbs)

Instructions:
Complete as many rounds as possible in 20 minutes. Focus on pacing yourself on the SkiErg to maintain consistency throughout the workout. Choose a weight for the barbell that allows you to move smoothly through the deadlifts and hang power cleans.

For Time:

• 25/20 Cal SkiErg
• 15 Power Snatches (95/65 lbs)
• 25/20 Cal SkiErg
• 15 Power Clean and Jerks (95/65 lbs)
• 25/20 Cal SkiErg
• 15 Overhead Squats (95/65 lbs)

Time Cap: 12 Minutes

Note: Focus on maintaining a consistent pace on the SkiErg to maximize efficiency.

For Time:

• 20 Calorie SkiErg
• 15 Burpees
• 15 Calorie SkiErg
• 12 Burpees
• 10 Calorie SkiErg
• 9 Burpees

Time Cap: 12 Minutes

Note: Make sure to pace yourself on the SkiErg to maintain intensity throughout the workout. Push hard on the burpees to keep the heart rate up.

For Time:

• 30 Calorie SkiErg
• 50 Box Jumps
• 20 Calorie SkiErg
• 40 Burpees
• 10 Calorie SkiErg
• 30 Wall Balls

Equipment:
- SkiErg
- Box
- Wall Ball

Time Cap: 12 Minutes.

EMOM x 20:

• Minute 1: 15/12 Cal SkiErg
• Minute 2: 15 Burpees over the Rower

Notes:
- The goal is to complete the designated reps within each minute, allowing for rest before the next round begins.
- Adjust the reps if needed to maintain intensity throughout the workout.
- Scale the calorie and burpee counts as necessary to maintain consistent work/rest intervals.

For Time:

• 1000m SkiErg
• 50 Handstand Push-ups
• 750m SkiErg
• 30 Toes-to-Bar
• 500m SkiErg
• 20 Alternating Dumbbell Snatches (50/35lbs)

Time Cap: 20 Minutes

Note: Scale handstand push-ups to pike push-ups or strict dumbbell press if needed.

For Time:
- 50 Calorie SkiErg
- 40 Box Jump Overs
- 30 Handstand Push-ups
- 20 Toes-to-Bar
- 10 Dumbbell Snatches

Skill Focus: Handstand Push-ups

Time Cap: 20 Minutes

Notes: Scale handstand push-ups to pike push-ups or dumbbell push presses as needed. Focus on maintaining a steady pace on the SkiErg to conserve energy for the other movements.

Tabata:

• 8 rounds of:
  
  • 20 seconds on SkiErg
  • 10 seconds rest

Strength Portion:

• 4 sets of:
  
  • 10 Dumbbell Thrusters
  • 10 Dumbbell Bent Over Rows

Instructions:
Perform the Tabata intervals on the SkiErg, pushing yourself to maintain a consistent effort throughout each 20-second work period. After completing the Tabata, move on to the strength portion with the dumbbell thrusters and bent over rows. Choose weights that challenge you but allow you to complete all reps with proper form. Rest as needed between sets.

Tabata:

• 8 rounds of 20 seconds work, 10 seconds rest on SkiErg
• Rest 1 minute
• 8 rounds of 20 seconds max effort burpees
• Rest 1 minute
• 8 rounds of 20 seconds max effort SkiErg
• Rest 1 minute
• 8 rounds of 20 seconds max effort air squats

Instructions:
- Set the SkiErg to a challenging resistance level for maximum effort.
- Push yourself to maintain intensity throughout each Tabata round.
- Focus on proper form for burpees and air squats to avoid injury.

Tabata:

• 8 rounds of:
  
  • 20 seconds of max effort on the SkiErg
  • 10 seconds of rest

Instructions:
- Set the SkiErg to the desired resistance level before starting the workout.
- Push yourself to go all out during the 20 seconds of work.
- Rest during the 10 seconds, but be ready to give it your all again in the next round.

Notes:
- This workout is designed to be high intensity and will test your cardiovascular endurance.
- Make sure to maintain good form on the SkiErg to prevent injury.
- Keep track of your total distance covered during the workout for future reference.

Chipper: For Time:

• 50 Pull-ups
• 40 Box Jumps
• 30 SkiErg Calories
• 20 Handstand Push-ups
• 10 Toes-to-Bar

Notes:
- Complete each movement before moving on to the next.
- Scale movements as needed to maintain good form and intensity.
- Push yourself to go unbroken as much as possible.

AMRAP in 20 minutes:
- 500m SkiErg
- 15 Toes-to-Bar
- 20 Dumbbell Thrusters (50/35 lbs)

Skill Focus: Toes-to-Bar

Notes:
- Complete as many rounds as possible in 20 minutes, focusing on maintaining a steady pace on the SkiErg and efficient movement on the Toes-to-Bar and Thrusters.
- Scale the weight of the dumbbells and modify the Toes-to-Bar as needed to maintain intensity throughout the workout.

Tabata:
- 8 rounds of:
- 20 seconds of max effort SkiErg
- 10 seconds of rest

Instructions:
- Set up your SkiErg properly before starting the workout.
- Push yourself to go all out during the 20 seconds of work.
- Rest for the full 10 seconds before starting the next round.
- Keep track of your total meters rowed for all 8 rounds.

Tabata:

• 8 rounds of 20 seconds of work, 10 seconds of rest:
  
  • SkiErg Sprints

Instructions:
- Set the SkiErg to the desired resistance level.
- Sprint as hard as you can for 20 seconds, then rest for 10 seconds.
- Repeat for a total of 8 rounds.
- Push yourself to maintain intensity throughout each round.

Score: Total meters covered in the 8 rounds.

Tips:
- Focus on driving with your legs and using your arms to pull the handles towards your body.
- Keep a strong core and maintain good posture to maximize efficiency.
- Challenge yourself to increase your meters each round, but pace yourself accordingly to avoid burning out too soon.

AMRAP in 20 minutes:

• 500m SkiErg
• 20 Box Jumps
• 15 Push Press (95/65 lbs)
• 10 Toes to Bar

Instructions:
Complete as many rounds as possible in 20 minutes. Scale weight and height as needed. Keep a steady pace on the SkiErg to maintain endurance throughout the workout.

For Time:

• 50 Calorie SkiErg
• 40 Deadlifts (135/95 lbs)
• 30 Calorie SkiErg
• 20 Hang Power Cleans (135/95 lbs)
• 10 Calorie SkiErg

Time Cap: 12 Minutes

Note: Scale the weight as needed to maintain proper form.

For Time:

• 50 Calorie SkiErg
• 40 Toes-to-Bar
• 30 Dumbbell Snatches (50/35 lbs)
• 20 Handstand Push-ups
• 10 Muscle-ups

Time Cap: 20 Minutes

Note: Focus on efficient transitions between movements and maintain good form throughout the workout.