All exercises
The Arsenal
SkiErg
Double-pole machine — upper body and core doing the cardio work.
How to do it
- —Drive from the hips and lats, not the triceps.
- —Full hinge at the bottom, tall at the top.
- —Finish each pull past the hips before resetting.
Common mistakes
- —Pulling with arms only and dying in 200m.
- —Short choppy strokes that never load the hips.
- —Opening at the same pace you'd hold for 100m when the piece is 1000m.
Scale it easier
Shorter intervals, easier damper, focus on the hinge.
Scale it harder
Longer pieces, or straight into wall balls or a run.
Don't have the equipment?
RowingBanded lat pulldowns for repsAssault bike