30 Day Ski Prep Workout

30 Day Ski Prep Workout

Rad Dad and Fitness Expert

By Rad Dad and Fitness Expert \ October 19 2020

Looking to get ready for the ski season? Here are 30 bodyweight workouts that you can do to prep for opening day on November 20! There are a variety of movements, time domains, and rep schemes to challenge yourself and make the most of the shoulder season. The links will provide you with a movement demo video or some helpful tips to perform them. You can do all 30, cherry pick, or choose a few each week to toss into your regular workout routine. I generally suggest 3 days on, 1 day off, 2 days on, 1 day off for a productive week of training. This allows for intensity while still giving you time and energy for your activities outside the gym. Each week I will be joining you for a workout on a live stream on the Ski Utah Instagram account. Buckle up! More tips on getting ready for ski season can be found here.

Term glossary: 
AMRAP — as many rounds as possible
EMOM — every minute on the minute
OTM — on the minute

If you are unable to run you can sub the run for 2 minutes of jump rope or mountain climbers.



Day 1:

AMRAP (as many rounds as possible); 12 minutes


Day 2: 

4 Rounds

Goal: Sub 12 minutes
*If you are unable to run you can sub it for 2 minutes of jump rope or mountain climbers.


Day 3: 

AMRAP 9 minutes


Day 4: 

6 Rounds 

Goal: Sub 14 minutes


Day 5: 

3 Rounds

Goal: Sub 15 minutes


Day 6: 

5 Rounds


Day 7: 

Chipper!!!

Goal: Sub 25 minutes
*For the good morning move, find something to hold. A backpack filled with books to a moderate load would be perfect. If you don't have anything for weight, do them unweighted on a tempo (3 seconds down, 3 seconds up).


Day 8:

On the 3 minutes, for 21 minutes

  • 400m Run

*If you are unable to run, sub out 25 burpees on the 3 minutes


Day 9:

EMOM (every minute on the minute) 6 minutes

  • Minute 1: Max Squat Jumps 
  • Minute 2: Max Push Ups

*Go Immediately into the next 6 minutes EMOM

EMOM 6 minutes


Day 10:

4 Rounds 

Goal: Sub 15 minutes


Day 11:

5 Rounds


Day 12:

AMRAP 20 min

Goal: 4 Rounds


Day 13:

30-20-10

Goal: Sub 9 minutes


Day 14:

5 Rounds 

Goal: Sub 12 minutes


Day 15:

10 Rounds 

Goal: Sub 15 minutes


Day 16: 

Buy In/Cash Out

Goal: Sub 12 minutes


Day 17:

4–5 Rounds:

  • 10 Bulgarian Split Squat + :10 seconds Hold at Parallel (right) (watch example video here)
  • 10 Bulgarian Split Squat + :10 seconds Hold at Parallel (left)
  • :20 seconds Oblique Dips + :20 seconds Hold (right) 
  • :20 seconds Oblique Dips + :20 seconds Hold (left)
  • 10 each Single Leg RDL (watch example video here)
  • 20 Superman

Day 18:

5 Rounds


Day 19:

For Time


Day 20:

4 Rounds


Day 21:

AMRAP 12 minutes


Day 22:

3 Rounds NOT for time


Day 23:

OTM (on the minute) x 20 minutes

  • 8 Squat Jumps and 8 Burpees 

*These movements are completed in the same minute. If you fall behind, try lowering the reps by 2 or 3 on each minute.


Day 24:

3 Rounds 

Goal: Sub 15 minutes


Day 25:

4 Rounds


Day 26:

AMRAP 15 minutes

Goal: 4+ Rounds 


Day 27:

For Time

  • 40 Plank to Push Up or Table Row (watch example video here)
  • 80 Jumping Jacks or Jump on to something stable like a box or bench
  • 120 Air Squats

Goal: Sub 18 minutes


Day 28:

3-6-9....15


3 of each exercise the first round, 6 the next round, 9 the following and add three each round until you get to 15. 

Goal: Sub 16 minutes



Day 29:

EMOM 20 minutes


Day 30: YOU MADE IT! Finish up strong.

Run/Burpee
  • Run 200m
  • 20 Burpees 
  • Run 200m 
  • 18 Burpees 
  • Run 200m 
  • 16 Burpees 
  • Run 400m 
  • 14 Burpees 
  • Run 400m 
  • 12 Burpees 
  • Run 400m
  • 10 Burpees
  • Run 600m
  • 8 Burpees
  • Run 600m
  • 6 Burpees
  • Run 800m
  • 4 Burpees
  • Run 800m
  • 2 Burpees
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