#Row Erg Workouts

Real Hybrid Workout 🚀 The workout 📝 60mins ARAMP 2km Ski (Damper 1) Dumbbell Press Drop Set 5-5-5 (RPE Drop 8-6-4) (55kg-50kg-40kg) Seated Dumbbell Press (No support) 35 reps (RPE 4) Managed 5 rounds exactly 🫡 Endurance. Testing Max Strength under fatigue. Testing Muscular Endurance under fatigue. Get out your comfort zone. @athletehugo one for you. Get to work. #fitness #hybridtraining #training #gym #workout

🔥55 Minute HYROX Workout🔥 Give her a crack and let me know how you go 🤝 💾Save for later WORKOUT FLOW: BLOCK A / 30:30 Working:Resting - Sprint - Row - Sprint - Ski X4 rounds -2 Min Rest- BLOCK B / 25 Minute AMRAP - 20 Cal Bike - 15 Burpee To Bar - 250m Ski - 15 Wall Balls - 10 Lunge / Lunge / Squat (Combo = 1 Rep) -2 Min Rest- BLOCK C / 60:60 Sprints * can use treadmill or hamster wheel 😂 (IYKYK)

30-Minute AMRAP x 2 Rounds; 5 min rest between rounds • 600m SkiErg • 40m Sled Push (HYROX weight) • 600m Row • 40m Sled Pull (HYROX weight) • 1200m BikeErg • 50 Wall Balls Simple structure. No fluff. Just race-relevant work. The focus isn’t to sprint the first round and hang on. It’s to stay controlled, manage your output, and be repeatable. Can you hold your pace on the ergs? Can you keep good mechanics on the sleds when your heart rate spikes? Can you hit wall balls without blowing up? That’s the difference between surviving a race and executing one. If you’re building toward a HYROX and want more structured sessions like this, comment READY and I’ll point you in the right direction. @lskd

HYBRID WORKOUT 🫀💪 Muscles + engine in one session. Burpees Ski erg Rowing Walking lunges Low rest. High output. This is how you build Strength that lasts Cardio that performs A body that doesn’t gas out Don’t just look fit Be fit #hybrid #hyrox #fun #strength #fitnessjourney

SAVE | YUGE 100-minute cardio party 🔥💦 Endurance without the impact Went 1:40 rotating through the ergs: Echo Bike + Ski + C2 Bike + Row Building from 1 min each… all the way up to 5… and back down. Ends up being 25 minutes on each machine without ever mentally drowning in one spot. Time actually went by quick, so if you’re someone that struggles mentally with longer aerobic sessions, this one should do the trick. This is the kind of work that doesn’t look flashy… but it’s exactly what builds a big aerobic base. Why this is a usefulsesh (especially for HYROX + endurance): ✅ Teaches you to produce steady output without redlining ✅ Trains fatigue resistance without beating up your joints ✅ Improves recovery between hard efforts ✅ Lets you accumulate BIG volume safely Today’s pacing on the machines look like this for me: 65-66 cadence on the echo bike 1:55 pace on the C2 ERGs Steady and locked in Fore more follow @movefastliftheavy

Hyrox Workout Give one of these rounds a go! (Change the weights and distances accordingly) And of course Wall Ball finisher!! - Round 1… Bike ~ 1km Ski ~ 400m Sled Push ~ 20m (230kg) Bike ~ 1km Burpee Box Jump ~ 20 X3 - Round 2… Bike ~ 500m Row ~ 400m Sled Pull ~ 20m (180kg) Bike ~ 500m Burpee Box Jump ~ 15 X3 - Wall Ball ~ FINISHER !! x100 (9kg) - #hyroxtraining #workoutmotivation #gymworkout #personaltrainer #hybridtraining @hyroxuk @hyroxworld @puregymwatfordwaterfields_

A) EMOM 10:00 (5 Sets) a. 200m Ski b. 12.5m Sled Pull at 320lbs — Rest 2:00 — B) EMOM 10:00 (5 Sets) a. 200m Row b. 25m Sled Push at 330lbs — Rest 2:00 — C) EMOM 10:00 (5 Sets) a. 500m Echo Bike b. 20 Wallball at 20lbs

Engine builder 🔥 36 EMOM Make room for transitions, target 50-55 seconds. Adjust as needed, keep intensity steady, don't go too hard too soon. 16 cal ski 16 cal row 14 cal A bike 30 WBS Repeat 🔁 Fueled by ⛽️ @bldrsports KEVIN653 for 15% off #hyrox #hyroxtraining #fitness #training #motivation

20-Min Conditioning Workout | Build Your Engine & Cardio Endurance This 20-minute conditioning workout is designed to build your engine, cardio endurance, and pacing using double unders, the Echo bike, and the rower. Simple movements, nonstop work, and no place to hide. 🏋️‍♂️ Workout Details Format: AMRAP 20 Each Round: • 40 Double Unders • 15/12 Cal Echo Bike (men/women) • 500m Row The goal is to stay smooth, manage fatigue, and keep moving for the full 20 minutes. This workout is perfect for hybrid athletes, CrossFit-style conditioning, DEKA FIT, HYROX training, or anyone looking to improve aerobic capacity without overcomplicating the session. 👇 Save this workout, try it, and comment how many rounds you completed. #conditioningworkout #enginebuilding #cardioworkout #emomworkout #hybridathlete functionalfitness echobike rowing doubleunders dekafit hyroxtraining

Another savage hyrox session courtesy of @lans.lewis and @brodeemcgovern C1) EMOM / 9 minutes / 3 rounds - 3 BB Hang Clean - 4 BB Push Press - 5 BB Thrusters Rest 2 mins C2) E5MOM / 15 minutes / 3 rounds - Ski Erg 500m - Sled Push 3x25 at 150kg Rest 2 mins C3) E3MOM / 12 minutes / 4 rounds - 250m Row - 6 Alt DB Devil Press Rest 2 mins C4) 4 rounds / 60 seconds rest - 500m Echo Bike - 20 Wall Balls - 60 Second Weighted Plank #hyrox #hyroxtraining #functionalfitness #conditioning

Save for your next Hyrox doubles workout 👇🏻 1k Run together Then shared 4k Bike 3k Row 2k ski 80 DB clean 80 DB Push press 80 Down ups 1K run together Tag you training partner and have a go at this the weekend 👊🏻 #hyroxworkout #ergs #partnerworkout #fitness #hyrox

Fastest Way to Increase VO2 Max?🏃‍♂️💨 Here’s how to do it: - 1:00 hard on the SkiErg - 1:00 hard on the RowErg - 1:00 hard on the BikeErg - 1:00 rest The full workout is 10 rounds, but I’d recommend starting with 3-5 for your first time. This is best done on @concept2inc Ergs 💪 Workout created by @mikkosalo63 Study cited for 11% claim: Arboleda-Serna et al., 2019 – HIIT vs continuous training (VO₂ max) B-roll footage from @daniellebrandon7 @mjac0by @alexander.roncevic @huntthesheriff @nohlsen @emma.lawson_5 @hyroxamerica #Concept2 #Concept2RowErg #SkiErg #VO2Max #Fitness