Rowing
A thousand metres on the rowing erg. After the burpee broad jumps, a station where you can recover without ever standing still.
Efficiency counts for more than raw strength here. Getting the sequence of the stroke right decides how much energy you have left for what's still to come.
How to do it
- Start with knees bent, arms straight and back upright
- Drive first with your legs
- Lean back slightly with your back
- Pull with your arms last
- Reverse the order on the way back: arms, back, legs
The sequence is what makes the stroke efficient. Start with your arms and you miss the power of your legs, tiring faster.
Common mistakes
- Pulling too much with your arms. Your legs generate most of the power.
- Wrong stroke sequence. Legs, back, arms, in that order.
- Too high a stroke rate. Many short, weak strokes work against you.
- Rounding your back. Keep it straight through the whole movement.
- Wrong resistance setting. Match it to your own level, not the default.
Train for it
Train in gear that moves with you. Shop the collection.