SkiErg and burpee intervals
Six hard rounds of a 250 m SkiErg sprint and 10 bar-facing burpees, with 90 seconds of rest between rounds.
- Level
- Intermediate
- Duration
- 40 min
- Equipment
- SkiErg, Barbell
- Access
- PremiumWorkout
Who it’s for: Fit exercisers who want short, hard intervals that train both the engine and the legs.
Short, hard intervals with full rests: each round is a 250 m sprint on the SkiErg straight into 10 burpees over a barbell, then 90 seconds to recover. Six rounds take about half an hour with the warm-up and cool-down.
Go hard but keep every round within a few seconds of the first; if round six is far slower than round one, start a little easier next time. No SkiErg? Row 300 m instead. Lateral burpees over a line on the floor work as well as over a bar.
What the session involves
- A 5-minute easy SkiErg warm-up
- Six rounds: 250 m SkiErg, then 10 bar-facing burpees
- 90 seconds of rest between rounds
- A 5-minute easy cool-down
What’s inside
- Warm-up: 5 minutes easy
- Six hard rounds of SkiErg sprints and burpees, with rest between
- Effort targets and substitutes for each piece
- Cool-down: 5 minutes easy
The full session is part of Premium.
See plansBefore you start
- This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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