Warm Up:

  • 100m Row
  • 3 Inchworm Complex
  • 200m Row
  • 2 Inchworm Complex
  • 300m Row
  • 1 Inchworm Complex

Skill/Drill: "Blending the Drive"

To improve the efficiency of the drive.

Without the handle in your hand, begin by rowing a number of strokes using just the legs without either the back or the arms joining in. Push off the middle of your foot with your heel connected to the foot stretcher. Pause at the release. Next row a number of strokes adding the back right after the hips have engaged (when the heels have snapped down and you have a stable platform), pausing with the arms away. Finally add the arm draw around the final third of the drive, just as you begin to feel your weight start to settle on the seat. Pause at the release. The focus of this drill is on the point of unification of the arms with the legs and back.

Workout:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

  • Row for Calories
  • Ring Rows

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