10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box Jump, (M:30″/W:24″)
GHD sit-up


The Rowing Stroke

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:
The Recovery (Phase 1)

* Extend your arms until they straighten.
* Lean your upper body forward to the one o’clock position.
* Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

* Arms are straight; head is neutral; shoulders are level and not hunched.
* Upper body is at the one o’clock position—shoulders in front of hips.
* Shins are vertical and not compressed beyond the perpendicular.
* Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

* With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
* As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

* Legs are extended and handle is held lightly at your lower ribs.
* Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
* Head is in a neutral position.
* Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

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