No SkiErg?
- 1Row — same distance, same RPE
- 2Assault Bike — same time, same RPE
- 3Bike Erg — same time, same RPE
- 4Run (flat) — same time, same RPE, focus on arm drive
| 1,000 m Ski | → | 4–5 min @ RPE 7 |
| 4 × 500 m Ski | → | 2:00–2:30 @ RPE 7–8 per rep (same rests) |
Log modality, time per rep, RPE, and avg split/watts.
No Rower?
- 1SkiErg — same distance, same RPE
- 2Assault Bike — same time, same RPE
- 3Bike Erg — same time, same RPE
- 4Run — same time, same RPE
| 1,000 m Row | → | 4–5 min @ RPE 7 on Ski/Bike/Run |
| 500 m repeats | → | 2:00–2:30 @ RPE 7–8 per rep |
Record modality + total time + RPE. Add watts/cals if you have them. Keep rests identical.
No Sled Push?
Substitute for the amount of time the workout calls for.
- 10–12 Cal C2 Bike
- 10–12 Cal Assault / Echo Bike
- 20 Jumping Lunges
- 20 Jump Squats
- 5–10 Heavy Front Squats (DB, barbell, or sandbag)
4 min AMRAP alternating leg cadence ↔ upper body bracing
No Sled Pull?
Substitute for the amount of time the workout calls for.
- 10–12 Cal C2 Bike
- 10–12 Cal Assault / Echo Bike
- 20 Jumping Lunges
- 20 Jump Squats
- 5–10 Deadlifts (DB, barbell, or KB)
4 min AMRAP alternating leg cadence ↔ full-body bracing
No Treadmill?
- 1Run Outside — flat route, same time + RPE as prescribed
- 2Assault Bike — same time + RPE
- 3Bike Erg — same time + RPE
- 4Elliptical Machine — same time + RPE
- 5Row / SkiErg — same time + RPE
Plan: 4 × 6:00 @ RPE 7 (2:00 easy between)
Swap: 4 × 6:00 outside @ RPE 7, 2:00 easy walk/jog between
- Messy GPS or hills? Run by time + RPE, not pace
- Keep easy sections truly easy (RPE 2–3)
- Lights + reflective gear for night runs
No Wall Balls?
- 1Dumbbell Thrusters (2×DB)Full depth, punch tall overhead
- 2Kettlebell ThrustersDouble or single KB, same tempo
Plan: 75 wall balls? Do 75 thruster reps in smart sets, same rest. Pick a load you can hit sets of 10–15 with clean depth.
No Assault Bike?
- 1Row — same time + RPE
- 2SkiErg — same time + RPE
- 3Bike Erg — same time + RPE
- 4Elliptical — same time + RPE
- 5Run — same time + RPE
Plan: EMOM 12 → 40–50s Bike @ RPE 8, 10–20s off
Swap: EMOM 12 on Row/Ski, same work:rest, same RPE
No Sandbag?
- 1Dumbbell Walking Lunges2×DB at sides or front rack
- 2Barbell Front-Rack LungesIn place or walking
- 3Weighted Vest LungesOr bodyweight — add reps if unweighted
Plan: 4 × 20m → do 4 × 20m walking lunges (~20 steps/leg) @ RPE 7–8. Same rest, continuous rhythm.
- Chest tall, ribs down — brace the core
- Knee tracks over toes; light, controlled floor contact
- Shorter steps = quad bias | Longer steps = glute bias
No Kettlebells?
Use equivalent dumbbells or other implements and keep the exact same reps/time + RPE. The load is what matters, not the implement.
Zone 2 Swaps
- ✓Swim — same time + RPE
- ✓Assault Bike — same time + RPE
- ✓Air Bike / Stationary Bike / Outdoor Ride — same time + RPE
- ✓Erg CirclesCycle through equipment — 3 min bike → 3 min row → 3 min treadmill → 3 min ski…