12 Erg and Body Weight Workouts | Concept2

12 Erg and Body Weight Workouts

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Mar 20, 2020

As much as we all love our Concept2 equipment, sometimes we want to mix in other movements. Concept2 employees wrote up a few of their favorite body weight workouts—no other equipment needed besides your favorite Concept2 machine. Some of these workouts may list a specific erg as the ideal one for that workout, but any of them—a RowErg, SkiErg or BikeErg—can be substituted or combined for any of the workouts below.

10 Rounds for Time
5 push-ups
10 air squats
15 Calorie row, ski or ride

5 Rounds
3 minutes work, 3 minutes rest
Work = 500m row + max burpees
(Alternative option: hold a plank position.)

6 Rounds
1 minute row, ski or ride
2 minute plank hold*
3 minute row, ski or ride
2 minute plank hold*
1 minute row, ski or ride
*Each round, change movements: lunges, air squats, push-ups, jumping jacks, bridge lifts, etc.

15 Minute AMRAP (As Many Rounds as Possible)
500m row
50 jumping jacks
5 side plank hip lifts on the right
5 side plank hip lifts on the left

4 Rounds
50 walking lunges
50 Calorie row

Death by Burpee SkiErg 2k
Set up a 2000m workout on the SkiErg
At minute 1, step back do 1 burpee, then continue skiing.
At minute 2 step back do 2 burpees, then continue skiing, etc.
Go until you can't complete the recommended burpees in a minute or until you finish the SkiErg 2k.

20 Minute AMRAP
3, 6, 9, 12, 15, 18, 21, 24, 37
Calories on the SkiErg followed by jumping air squats. Rotate between both movements.

5 Rounds
50 air squats, then immediately start a 1000 meter row.
Rest 2 minutes between each effort.

30 Minute AMRAP
Row 5, 10, 15, 20, 25, 30, 35 etc. Calories
Then complete 5, 10, 15, 20, 25, 30, 35 etc. burpees.

​BikeErg 10 rounds
30 seconds wall sits
10 push-ups

5000m Ride
Dismount the BikeErg every 2 minutes and do 10 walking lunges.

Deck of Cards
Pick a card from a standard playing deck and complete that number of Calories on the RowErg, SkiErg or BikeErg. Alternate between the following movements, matching the card value (1-10, with Jacks, Queens and Kings valued at 15 and the Ace valued at 20):

Round 1 burpees
Round 2 air squats
Round 3 push-ups
Round 4 glute bridge raises
Round 5 mountain climbers

Have fun, and let us know how your home workouts are going. #ergathome

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