Ski-Tober2018

I am .

I had a really great idea. It was mid-way through a team 100k ski I did with Scott Thomas (@tough_fit) and some bloody fit people from South Australia (they breed them strong down there…).

I was floating somewhere between misery and euphoria. I was thinking about how much I love team workouts #euphoria. How if I had been doing this solo I would have stopped a long time ago. And it got me thinking…

So many ‘events’ out there are aimed at people as individuals. And yet everything each of us do is to build community and shared experiences. Our communities keep coming back because they feel as if they are a part of something bigger.

Training is the tool for all of us to build this sense of belonging and create memorable, shared experiences.

So I came up with Ski-Tober: one team workout every Monday for the month of October.

It… kind of blew up…

Ski-Tober 2018 Summary

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“I want my friend/s to suffer with me on the skierg!”

Everyone

Week 1: Hulk Smash

12 mins Max Metres

  • Set the clock to 12 mins. In your ‘two’ or ‘crew’ RELAY style, you go I go.
  • Use any strategy that you want to get the metres on the board.
  • To submit results, email your metres to me with a snap of the screen (#ergscreen) and also post onto instagram tagging me (@jane.erbacher and #skitober)
  • For results to count, get them to me by Sunday 7th October 11.59pm

The Workout:

The Summary:

Week 2: Farm Strong

15 Mins Max Calories

  • 15 minutes on the skierg.
  • First 5 minutes: the partner/one of the crew must hold two kettlebells in the front rack position. If the kettlebells go down (either for a rest, or a change over) the skierger must stop until they’re back up again.
  • Second 5 minutes: one partner/crew member skiergs, while the other partner/crew member does a Farmer Carry for 40m. If the kettlebells go down (either for a rest, or a change over) the skierger must stop until they’re back up again.
  • Third 5 minutes: one partner/crew members skis while the other does a suitcase hold. If the kettlebells go down (either for a rest, or a change over) the skierger must stop until they’re back up again.
  • The metric for this workout is total calories accumulated.

Weight Standards

  • Black Diamond: Men 2x 24kg; Women 2x 16kg
  • Blue Square: Men 2x 20kg; Women 2x 12kg
  • You can pick whichever weight you like. All crewmates or both partners must use the same weight throughout. There will be points awarded for Black and points awarded for Blue, but Blue Square only gets half the points.
  • Fastest Black time = 10 points, second 9 points…
  • Fastest Blue time = 5 points, second 9 4 points…

The Workout:

The Summary:

Week 3: Summer Rain

You will be skiing, then bam [it rains] and you have to immediately STOP skiing and as a team complete 5 pull ups, 10 box jumps and 15 burpees (NOT EACH, TOTAL AS A TEAM).

You can all be working at once with the pull ups, box jumps and burpees, but cannot resume skiing until each rep count of each exercise has been completed.

Once they have been completed, you jump back on the skierg and continue accumulating metres before the rain interrupts you again at the 6 minute mark* (*you must enter 15 mins in at the start so the timer counts backwards and doesn’t pause or reset when you stop skiing [because it’s raining] to complete the pull ups, box jumps, burpees).

IMPORTANT:

  1. Program in 15 minutes at the start and set the monitor to METRES. If you dont program in the 15 mins, the timer will pause while you complete the exercises. WE DON’T WANT THAT. We want you to lose the time it takes to complete the pull ups, box jumps and burpees from your skiing so that you are incentivised to move FAST! The faster you complete those exercises, the more time you buy on the ski!
  2. You stop skiing when the clock says 12mins (it’s counting backwards from 15 mins), then again at 9mins, 6mins, 3mins.
  3. So to be clear, you and your team mates/partner ski for the first 3 mins (relay style) BUY YOURSELF AS MANY METRES YOU CAN IN THIS INTERVAL because it is the only uninterrupted one you have! As soon as you hit 3mins work (it says 12mins on your screen), you drop the ski handles and as a team complete 5 pull ups, 10 box jumps and 15 burpees. Once you have completed the exercises, resume skiing and continue for the remaining time in that 3 minute block. Eg: The exercises take you and your teammates 40 secs to complete, you resume skiing at 11min 20sec and therefore have 2min 20sec until the next bout of rain!
  4. Continue until the 15 mins is up!
  5. Workout finishes on the ski rather that with the exercises.
  6. Your score is your metres after the 15 mins!

STANDARDS:

Black Diamond:

  • Men – pull ups straight arm to chin over bar, kipping is ok, strict is preferred, 24inch box jumps completely open hips at the top, chest to floor burpees with a jump and arms overhead.
  • Women – Pull ups – straight arm to chin over bar, kipping is ok, strict is preferred, 20inch box jumps – completely open hips at the top, chest to floor burpees with a jump and arms overhead.

Blue Square/Masters:

  • Men – Ring row, 24inch box step ups completely open hips at the top, chest to floor burpees with a jump and arms overhead.
  • Women – Pull ups – Ring row, 20inch box step ups completely open hips at the top, chest to floor burpees with a jump and arms overhead.

SKIDtober (Kids):

  • Ring Row, Tuck jumps, chest to floor burpees with a jump and arms overhead.

The Workout:

The Summary:

Week 4: Altitude

12 Mins Total Reps

  • 12 minutes on the skierg.
  • Set to “calories”.
  • Altitude is a climbing scale. Starting at “10”.
  • First, you’ll ski 10 calories. This can be done by one person, or shared relay-style with the two or crew.
  • Next, you’ll complete, as a team, 10 ball slams and 10 kettlebell swings. This can be simultaneous.
  • When complete, you’ll climb.
  • You’ll ski 20 calories. This can be done by one person, or shared relay-style with the two or crew.
  • Next, you’ll complete, as a team, 20 ball slams and 20 kettlebell swings. This can be simultaneous.
  • When complete, you’ll climb.
  • Next is 30: 30 cals, 30 slams, 30 swings.
  • Then it’s 40, then 50, and on and on.

Rules

1 skierg, 1 ball and 1 kettlebell per team.

You cannot slam or swing while the skierg is in motion.

Scoring

Scoring is by reps. 1 cal = 1 rep. 1 slam = 1 rep. 1 swing = 1 rep.

If you reach the fourth round but only get in 7 slams and 8 swings, your score will be 235.

That’s 10+10+10, plus 20+20+20, plus 30+30+30, +40 cals, 7 slams and 8 swings.

Got it?

Weight Standards

Black: Men 9kg ball 24kg KB; Women 6kg ball, 16kg KB

Blue/Masters: 6kg ball for everyone, Men 16kg KB Women 12kg KB

You can pick whichever weight you like. All crewmates or both partners must use the same weight throughout. There will be points awarded for the Black winner and points awarded for the Blue winner, but Blue Square only gets half the points.

The Workout:

The Summary:

Week 5: Wings

12 Mins Total Reps

  • 12 minutes on the skierg.
  • Set to “calories”.
  • Altitude is a climbing scale. Starting at “10”.
  • First, you’ll ski 10 calories. This can be done by one person, or shared relay-style with the two or crew.
  • Next, you’ll complete, as a team, 10 ball slams and 10 kettlebell swings. This can be simultaneous.
  • When complete, you’ll climb.
  • You’ll ski 20 calories. This can be done by one person, or shared relay-style with the two or crew.
  • Next, you’ll complete, as a team, 20 ball slams and 20 kettlebell swings. This can be simultaneous.
  • When complete, you’ll climb.
  • Next is 30: 30 cals, 30 slams, 30 swings.
  • Then it’s 40, then 50, and on and on.

Rules

1 skierg, 1 ball and 1 kettlebell per team.

You cannot slam or swing while the skierg is in motion.

Scoring

Scoring is by reps. 1 cal = 1 rep. 1 slam = 1 rep. 1 swing = 1 rep.

If you reach the fourth round but only get in 7 slams and 8 swings, your score will be 235.

That’s 10+10+10, plus 20+20+20, plus 30+30+30, +40 cals, 7 slams and 8 swings.

Got it?

Weight Standards

Black: Men 9kg ball 24kg KB; Women 6kg ball, 16kg KB

Blue/Masters: 6kg ball for everyone, Men 16kg KB Women 12kg KB

You can pick whichever weight you like. All crewmates or both partners must use the same weight throughout. There will be points awarded for the Black winner and points awarded for the Blue winner, but Blue Square only gets half the points.

The Workout:

The Summary:

Sign Up for 2019

Ski-Tober will be back, biggerer, betterer, and sillier.