Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Cardio & Jump Rope
Ski Erg — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Easy Ski Erg work raises body temperature while coordinating the lats, trunk, and hips. Begin tall, drive the handles down with a small hinge, and recover smoothly rather than turning the warm-up into hard arm pulling. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Ski Erg is best used when the workout goal matches its main demand: cardio & jump rope capacity, clean mechanics, and scalable intensity.
Muscles Worked
LatsTricepsCoreHip flexors
Equipment
Ski ergometer
Best For, Avoid If, and Scaling
| Best for | Cardio & Jump Rope WODs, skill practice, and athletes who can keep ski erg mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Reduce damper and cadence while shortening the pull. |
How to Do the Ski Erg
1
Stand tall with one handle in each hand and arms overhead.
2
Initiate by pulling the shoulders down and hinging slightly.
3
Drive the handles past the thighs while keeping the trunk braced.
4
Return the arms overhead smoothly and repeat at an easy pace.
Common Mistakes
✕
Pulling with the arms alone and shrugging the shoulders.
✕
Squatting deeply on every stroke instead of using a small hinge.
Coaching Tips
✓
Keep the handles moving in a smooth rhythm.
✓
Finish the warm-up before the lats or triceps begin to burn.
Scaling Options
Easier / Beginner
Reduce damper and cadence while shortening the pull.
Harder / Advanced
Add two short cadence builds without reaching hard effort.
Related WODs
Use Ski Erg in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Ski Erg feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Build It Into a Workout
Generate a WOD with Ski Erg
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Related Exercises
Ready to put the Ski Erg to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.