20 minutes is all you need to get a hell of a workout.
This 20 minute workout combines the SkiErg, kettlebell swings and landmine grapplers to create one hell of a training stimulus using just 3 exercises.
The SkiErg and kettlebell swing combination is one of my favorite gym combinations of all time.
Yes, they are both somewhat linear, but the opposite actions is what I love.
Kettlebell swings are mostly hip extension focused. (Yes, I know the eccentric loading is great with kettlebell swings).
SkiErg is a flexion heavy exercise. The pull downward requires a lot of lat and core contribution. The hips hinge as you finish the stroke, followed by moving back up into extension to reload for the next pull. One of the great features of the SkiErg machine is being able to walk up to it and walk away from it quickly. It’s awesome.
Landmine grapplers, well, read below about why I think landmine grapplers are badass.
Both are completed in the standing position, feet firmly fixed to the floor. In a world where machines are taking over, standing up like human during a beat down is refreshing.
The Workout
Set a timer for 20 minutes.
Complete the following exercises in cyclical fashion:
Kettlebell Swings x8
Landmine Grapplers x8
SkiErg x150meters
Choose your kettlebell weight and throw a plate on the barbell for the landmine grapplers, and you’re ready to move.
I used a 32kg kettlebell and a 25lb plate on the landmine apparatus.
The beauty of this circuit is how little space you need. I’m clearly training in a larger home gym space, but I could be getting after it inside a bedroom closet and still get the same training effect.
Maybe I’ll shoot another video doing the same workout inside of super tight space to make my point.
The best training spaces are IMPERFECT.
The rest periods are designed to be INCOMPLETE. You won’t want to start into the next exercise, but do it anyways.
The idea is to start the next exercise BEFORE you’re completely ready to do so, yet be mindful of when it’s inappropriate to start the next bout of work to avoid injury (technical failure, etc).
You have to be an adult in the gym, make adult decisions, and know thyself.
If the next round is going to involve crappy reps, stop. Rest. When you’re ready, get back to it.
It’s a fine line… and only you know when you’re toeing that line.
Landmine Training is Sexy
There’s no other way to say it.
Landmine training is sexy and I love my landmine set up. It was a small investment for the vast amount of training options I gained.
For anyone who owns a barbell and plates, but doesn’t own a landmine, SHAME ON YOU.
Kidding.
Adding landmine trainer to your home gym can change a lot about how you workout, including more pressing, pulling, squatting options. As it relates to this workout, more rotational training.
My favorite landmine exercises involve rotation.
Grapplers are a classic rotational exercise that can be tweaked for rotational power work, grinding strength or cardio conditioning.
Every swipe through the middle feels like this movement has application beyond the gym setting. And no, not all exercises give me that same warm and fuzzy feeling.
Landmine Grapplers bring joy to my soul.
They aren’t a cheesy isolated core twist. Grapplers are full body exercise that begin on the floor, traveling up the body, through the hips/torso and out the hands.
Biggest Problem with this Workout
Access to the SkiErg will be the biggest issue for people to give this exact workout a go.
If you have a few dollar laying around, the SkiErg is an incredible piece of equipment to own.
I have to admit I purchased my rowing machine first, but the SkiErg was a much more anticipated addition. It hasn’t disappointed one bit. Mine is well fixed to a wall.
Here are a few more ways the skierg can be used in workouts.
If you don’t have a SkiErg to play on, here are a few exercises that can get you close:
- Medicine ball slams
- Battling rope waves or slams
- Explosive resistance band flexion moves
- Macebell or sledgehammer slams into a tire.
- Towel Snaps (say what?)
Give this workout a shot and let me know how it went.
Cheers.
M(eaux)tion Fitness 