Four Technique Flaws Athletes Make on the Rower
Technique Flaws Waste Energy I’ve watched a lot of people row and have done a lot of video reviews to improve athletes’ positions, sequencing, or forc...
For Time
60/50 Cal Row
50 SA DB PS – 50/35lb
40 Knees to Elbow
30 Single DB Box Step Overs
20 Box Clear Overs – 24/20inch
10 Bar Complexes
Time Cap: 15 minutes
Score = Total time or reps completed by the time cap
*Bar complex = 1 TTB + 1 CTB + 1 Bar MU
*Feet must start behind the vertical plane of the bar at the beginning of each rep.
Athlete must bring both knees up and make clear contact with the elbows (not just the triceps or upper arm).
Bending the elbows is allowed in order to make contact with the knees.
Bar complex does not need to be UB
