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SkiErg Performance

Box lab

Functional Fitness, Functional Training, Strength & Conditioning
Coach
Tiago Sousa

SKIERG PERFORMANCE PROGRAM

If you feel like you’re leaving time on the machine, this is for you.

Here’s the truth: In Hyrox and CrossFit, the SkiErg exposes everything. You either have the engine or you pay the price.

This 8-week program is built for athletes who already train hard but want to take it to the next level. Faster times. Better efficiency. Real competitive edge.

This is targeted, structured training designed for performance.

$15
Get SkiErg Performance
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5 key benefits
1. Improved SkiErg Efficiency 2. Higher Lactate Tolerance 3. Better Pacing Strategy 4. Increased Engine Capacity 5. Competitive Edge in Racing
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MAIN ADVANTAGE OF THIS PROGRAM
This plan develops transferable SkiErg performance that directly improves your results in CrossFit and Hyrox competition, without interfering with your existing training. Instead of adding random conditioning, you get structured, progressive, and specific work that builds engine, pacing control, and high-intensity tolerance in a way that actually carries over to race day and performance workouts.
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KEY ADVANTAGE
The key advantage of this plan is simple: you will directly improve your SkiErg performance without disrupting your current training. In just 3 short weekly sessions, you build a stronger engine, better pacing, and higher fatigue tolerance that transfers straight into CrossFit and Hyrox workouts, meaning you get faster, more efficient, and harder to break when it matters most.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 weekly SkiErg sessions that boost engine, pacing, and power. Perfectly complementing any CrossFit or Hyrox training plan.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
skierg
Recommended
wallball
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

SkiErg

1 x 1000

B

SkiErg

5 x 250

Tuesday
Week 1 Day 3

A

SkiErg

1 x 20:00

B

SkiErg

4 x 12

Thursday
Week 1 Day 5

A

SkiErg

B

SkiErg

3 x 15

Coach
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coach-avatar Tiago Sousa

I’m Tiago, a strength and conditioning coach and founder of Box Lab, specializing in performance training for CrossFit and Hyrox athletes. I’ve worked with a wide range of athletes, including national and world-level competitors, helping them improve conditioning, strength, and race performance through structured, evidence-based programming.

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This is your last chance

If you’re serious about improving your performance, this is not optional work it’s the missing piece. While others train harder, you’ll train smarter, with structure, intent, and purpose. Commit to the process, and the SkiErg will stop being your weakness

Get SkiErg Performance
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FAQs
Do I need to change my current training to follow this plan?
No. This program is designed to complement your existing CrossFit or Hyrox training, not replace it. Just 3 short sessions per week are enough to see performance improvements.
Who is this program for?
It’s for athletes who already train consistently but want to improve SkiErg performance, build a stronger engine, and become more competitive in high-intensity workouts and races.
How fast will I see results?
Most athletes notice better pacing, improved endurance, and higher power output within the first 2–3 weeks if they follow the sessions consistently.

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