“Acid bath” – For time

500m Row
500m SkiErg
1000m BikeErg

Overview.

“Acid bath” is a classic workout from the 2018 Dubai Fitness Championships. This is the benchmark test for the training block and will be repeated in Week 8. The goal is to establish a clear baseline for high-output machine work, then compare total time, individual machine splits, and how well you hold pace through the transitions at the end of the block.

Part B is optional easy base/leg-endurance work to finish the session.

Strategy.
Row a few splits (seconds/500m) slower than your 1k pace but not all out. You want to be able to make a strong transition to the SkiErg and get going. For a quick transition, kick your feet up on foot pads, release the straps and pull your feet out the rower.

The SkiErg is the key middle section. Get to pace quickly by leaning your bodyweight through the first pulls, then settle into a hard pace (similar to row). This is where you can overcook the workout by going too hard, stay in control but be ready to suffer.

Once you reach the BikeErg, commit (you’ll be suffering anyway so might as well suffer productively). Accelerate hard for the first 5-10 seconds to get the flywheel moving, then settle into your best pace. At 500m remaining, fight to hold your pace. With 250m left, empty the tank.

Record:
– Total time
– 500m Row split
– 500m SkiErg split
– 1000m BikeErg split
– Transition times if available

Debrief.
– Which machine cost you the most time relative to the others?
– Did the row pace leave you able to start the SkiErg immediately?
– Where did you first feel your output start to drop/where you really had to dig deep to fight for it?
– Did you have enough left for the final 500m on the BikeErg?
– Were the transitions clean, or was there avoidable time lost between machines?
– What’s one thing you’re proud of in this session and one thing you can improve on?

Movement options.
SkiErg/Row → 400m Run or 20/15 (cal) Air/Echo bike