Posted by Emanuel Erlewein on Apr 04, 2019 in Ski-Ergo WoD

Short 4 x 3 min / 1 min easy Ski four 3 minute pieces. Ski for one minute at light pressure between each piece. Medium 8 x 1000m / 1 min easy Ski eight 1000 meter pieces. Ski for one minute at light pressure between each 1000. Long 6 x 10 min / 2 min [...]

Posted by Emanuel Erlewein on Apr 03, 2019 in Ski-Ergo WoD

Short 10 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense skiing with one minute of relaxed skiing for a total of 20 minutes. Medium 3 x 10 min / 4 min easy Ski three 10 [...]

Posted by Emanuel Erlewein on Apr 02, 2019 in Ski-Ergo WoD

Short 3 x 1000m / 1 min easy Ski three 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Medium 5 x 5 min / 3 min easy Ski five 5 minute pieces. Ski for three minutes at light pressure between each piece. Long 21,097m (half-marathon) time trial Ski a 21,097 [...]

Posted by Emanuel Erlewein on Apr 01, 2019 in Ski-Ergo WoD

Short 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy Ski five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece. Medium 6 x 3 min / 2 min easy Ski six 3 minute pieces. Ski for two [...]

Posted by Emanuel Erlewein on Mrz 31, 2019 in Ski-Ergo WoD

Short 6 x 500m / 1 min easy Ski six 500 meter pieces. Ski for one minute at light pressure between each 500. Medium 3 x 3000m / 2 min easy Ski three 3000 meter pieces. Ski for two minutes at light pressure between each piece. Long 4 x 10 min / 2 min easy [...]

Posted by Emanuel Erlewein on Mrz 30, 2019 in Ski-Ergo WoD

Short 2 x 2000m rate increase / 4 min easy Ski two 2000 meter pieces. In each piece, ski the first 1000 meters @ 35-40 spm. Then 500 meters @ 40-42 spm, 250 meters @ 42-44 spm and 250 meters @ 45+ spm. Ski for four minutes at light pressure during the rest period. Medium [...]

Posted by Emanuel Erlewein on Mrz 29, 2019 in Ski-Ergo WoD

Short Pyramid: 10/20/30/40/50/40/30/20/10 Ski for 10 hard pulls followed by 10 light pulls. Then ski 20 pulls hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10. Medium 12 x 500m / 2 min easy Ski twelve 500 meter pieces. Ski for two minutes at light pressure between each 500. [...]

Posted by Emanuel Erlewein on Mrz 28, 2019 in Ski-Ergo WoD

Short 2000 meter time trial Ski a 2000 meter time trial, going for your personal best. Medium 5 x 6 min / 1 min easy Ski five 6 minute pieces. Ski for one minute at light pressure between each piece. Long 3 x 5000m / 6 min easy Ski three 5000 meter pieces. Ski for [...]

Posted by Emanuel Erlewein on Mrz 27, 2019 in Ski-Ergo WoD

Short 5 x 3 min / 1 min easy Ski five 3 minute pieces. Ski for one minute at light pressure between each piece. Medium 5 x 1500m / 2 min easy Ski five 1500 meter pieces. Ski for two minutes at light pressure between each 1500. Long 5 x 12 min / 3 min [...]

Posted by Emanuel Erlewein on Mrz 26, 2019 in Ski-Ergo WoD

Short 5 x 500m / 2 min easy Ski five 500 meter pieces. Ski for two minutes at light pressure between each 500. Medium 2 x 15 min / 4 min easy Ski two 15 minute pieces @ 40 spm. Ski for four minutes at light pressure during the rest period. Long 2 x 20 [...]