8d (edited) • Training 🏋️
Workout_strength endurance
Warm-Up
- 5 min easy SkiErg (RPE 2–3)
- Dynamic mobility sequence
- 3 × 10 s hard SkiErg efforts (RPE 9–10) with 50 s easy recovery between efforts
Main Set
Duration: 24–30 min (EMOM structure)
Each minute on the minute (EMOM):
- 8–10 cal SkiErg (Zone 6 intensity)
- 8–10 Dumbbell Snatches, alternating arms; Men: Advanced – 20 kg | Intermediate – 15 kg; Women: Advanced – 15 kg | Beginner – 6-10 kg
- 8–10 Burpees
Repeat the three-exercise sequence continuously for up to 30 minutes.
(Use our Critical Power Calculator to individualize targets.)
Cool-Down
- 10 min easy row or bike
- Focus on controlled nasal breathing and full exhalation
Notes
- The total number of intervals should be adjusted based on training experience and current fatigue status.
- The dumbbell load should allow completion of all 10 snatches unbroken without excessive fatigue or loss of form.
Rationale
- This session targets the strength–endurance component in both the anterior and posterior kinetic chains, under sustained cardiovascular load.
- The EMOM structure promotes high-quality repetition accumulation with brief recovery periods, optimizing both work capacity and movement quality.
- It is best implemented as a general conditioning session during the early preparation phase, prior to sport-specific training.
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Workout_strength endurance
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