StrengthErg x Cardio Erg Workouts

Looking for a total body workout that pushes your strength and cardiovascular fitness? Pair your Concept2 cardio Erg (RowErg, SkiErg, or BikeErg) with the StrengthErg. Below find five great workouts that incorporate your favorite cardio Erg of choice with the StrengthErg. Use these workouts to achieve a workout that hits all the major muscle groups and provides a great cardiovascular workout to boot.  

The Ten
Use this workout to gain both cardiovascular and muscular strength. Find your average force for 10 reps on the StrengthErg and pace for the 10 calories, then aim to stay consistent within those efforts and paces. 

The Workout:
10 mins easy warm up on your cardio Erg of choice into 10 rounds total of: 

10 Cal on cardio Erg of choice 

10 Reps StrengthErg movement – circulating through all three a total of 3 times 

The Triple Play
This workout is sure to make you break a sweat and test not only your cardiovascular strength, but also your muscular strength. 

The Workout:
10 mins easy warm up on your cardio Erg of choice. 

1 Min Erg of choice into 20 reps StrengthErg Leg Press (3 rounds total) 

1 Min Erg of choice into 20 reps StrengthErg Chest Press (3 rounds total) 

1 Min Erg of choice into 20 reps StrengthErg Seated Row (3 rounds total) 

Tip: Be sure to pace yourself on the 20 rep pieces on the StrengthErg – if you go out too hot, you will end up paying for it. Find your average force and focus on keeping it consistently around the same pounds or kilograms for each rep. 

Erg AMRAP
See how many rounds you can go during this 20 minutes as many rounds as possible (AMRAP) and try it again in a few weeks to see how much you have improved. 

The Workout:
10 mins easy warm up on your cardio Erg of choice. Followed by as many rounds as you can do in 20 minutes of: 

500kg-m Leg Press 

10 calories on your cardio Erg of choice 

500kg-m Seated Row 

10 calories on your cardio Erg of choice 

500kg-m Chest Press 

10 calories on your cardio Erg of choice

Tip: Scale the amount of work for the StrengthErg movements as needed if 500kg-m is too much to begin with.

The 12 Grand
Use this workout to increase your endurance- these longer effort pieces will help you feel stronger on and off the Erg. 

The Workout:
3000 kg-m StrengthErg Leg press 

3000m on cardio Erg of choice 

2000 kg-m StrengthErg chest press 

2000m on cardio Erg of choice  

1000 kg-m StrengthErg seated row 

1000m on cardio Erg of choice 

Tip: Do this workout and try it again in a few weeks – see how much faster you can tackle it! 

Erg EMOM
We call this an ‘every minute on the minute’ (EMOM), but really it is every two minutes. Use this workout to focus on pacing and consistency. Try to be efficient on the cardio Erg and powerful on the StrengthErg. 

The Workout:
10 mins easy warm up on your cardio Erg of choice. 

Every two minutes complete 15 reps on the StrengthErg (leg press, chest press, or seated row) with the remainder of the two minutes on your erg of choice. Rest one minute. Repeat three times for each StrengthErg movement for a total of 27 minutes.