What is a good time for Ski 750m?

Good times for Ski 750m depend on your fitness level: Elite athletes finish under 4:50, advanced athletes target 4:50-3:55, intermediate athletes aim for 3:55-3:10, and beginners should focus on proper form over 3:10.

What is considered a good Ski 750m time?

A good Ski 750m time for most CrossFit athletes is between 3:55-3:10 (intermediate level). Elite times are under 4:50, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ski 750m?

Your Ski 750m pace should match your fitness level. Beginners should aim to finish around 3:10 with good form, while advanced athletes can target 4:50-3:55. Always prioritize proper movement over speed.

How do I scale Ski 750m?

Ski 750m can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Ski 750m work?

Ski 750m is a full-body workout that develops multiple fitness domains.

Workout Description

For Time 750 meter SkiErg

Why This Workout Is Medium

A single-modality sprint with minimal skill and no external loading, 750 meters on the SkiErg typically takes 2:30–4:30 for most athletes. Intensity is very high and glycolytic, but complexity and volume are low, and recovery is quick. The primary challenge is pacing a near-max effort while maintaining efficient technique and breathing.

Benchmark Times for Ski 750m

Elite: <2:15
Advanced: 2:30-2:40
Intermediate: 2:55-3:10
Beginner: >4:50

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): High-speed effort with no transitions. Stroke rate control and consistent split management are critical. Athletes who accelerate, settle into target pace, and negative-split the final segment will post the best times.
Endurance (6/10): Continuous monostructural work taxes aerobic capacity alongside glycolytic systems. Breathing rhythm and stroke efficiency determine output, helping you sustain a hard pace without redlining too early across a short but uninterrupted effort.
Power (5/10): Fast starts and strong mid-stroke drives reward explosive hip and leg extension. The time domain emphasizes sustained power, with brief accelerations off the line and a decisive final kick rather than pure peak power.
Stamina (5/10): Forearms, lats, core, and legs repeat strong strokes for 2–4+ minutes. It isn’t hundreds of reps, but sustained pulling with minimal rest challenges local muscular endurance, especially if the opening pace is overly aggressive.
Strength (1/10): No maximal loading or heavy external resistance is involved. Force per stroke matters, but the damper and pacing are self-selected, keeping absolute strength demands low compared to barbell or strict gymnastics work.
Flexibility (1/10): Requires basic ranges: overhead reach at the catch, hip hinge, and knee bend. Most athletes won’t be mobility-limited if they can hinge safely and keep arms long at the start of each stroke.

Scaling Options

Scale to: 500 m SkiErg • 750 m Row • 1,000 m BikeErg

Scaling Explanation

These options preserve the short, high-intensity time domain and cardio stimulus while accommodating capacity, technique needs, or equipment availability.

Intended Stimulus

This should feel like a controlled sprint: fast, uncomfortable, and sustained. Open hard for 10–15 strokes, settle slightly above target split, and hold a demanding pace just shy of your redline. Expect a steady heart-rate climb, leg and lat fatigue, and a strong final push over the last 150–200 meters.

Coach Insight

Pace the start: 10–15 powerful strokes, then settle into your goal split and aim to negative split each 250 m segment. The one tip: Long, tall catch with straight arms—drive with legs and hips first, then finish with lats; don’t arm-pull early. Avoid cranking the damper too high, spinning too fast, or flying-and-dying in the first 250 m.

Benchmark Notes

Levels represent finish times from beginner to elite. Choose a target slightly faster than your current best for a challenging effort. Hitting L4–L6 aligns with the intended stimulus; L7–L9 signals advanced capacity. Use consistent 250 m splits to stay on pace and finish strong without fading.

Modality Profile

This workout is purely monostructural: only the SkiErg is used. There are no gymnastics or external loading elements. All stimulus comes from sustained cardio output, efficient stroke mechanics, and pace control rather than lifting complexity or skill transitions.

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If you enjoy Ski 750m, you might also like these similar CrossFit WODs:

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These WODs similar to Ski 750m share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	Continuous monostructural work taxes aerobic capacity alongside glycolytic systems. Breathing rhythm and stroke efficiency determine output, helping you sustain a hard pace without redlining too early across a short but uninterrupted effort.
Stamina	5/10	Forearms, lats, core, and legs repeat strong strokes for 2–4+ minutes. It isn’t hundreds of reps, but sustained pulling with minimal rest challenges local muscular endurance, especially if the opening pace is overly aggressive.
Strength	1/10	No maximal loading or heavy external resistance is involved. Force per stroke matters, but the damper and pacing are self-selected, keeping absolute strength demands low compared to barbell or strict gymnastics work.
Flexibility	1/10	Requires basic ranges: overhead reach at the catch, hip hinge, and knee bend. Most athletes won’t be mobility-limited if they can hinge safely and keep arms long at the start of each stroke.
Power	5/10	Fast starts and strong mid-stroke drives reward explosive hip and leg extension. The time domain emphasizes sustained power, with brief accelerations off the line and a decisive final kick rather than pure peak power.
Speed	8/10	High-speed effort with no transitions. Stroke rate control and consistent split management are critical. Athletes who accelerate, settle into target pace, and negative-split the final segment will post the best times.