Steady state pieces, holding between 18-22 Strokes per min. Work to make the stroke as connected and strong as possible. Focus on suspending between the feet and handle. Rowing is a push and hang sport. Long arm hang, strong core and powerful leg push.

For the 10 min of feet out rowing, focus on maintaining connection between the feet and the handle all the way from start to finish of the stroke. Feet out rowing is intended to teach you the natural boundaries of the stroke, specifically to promote an efficient finish point. Your feet will give you the necessary feedback of whether you a...

 

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