Row on an erg: legs, then back, then arms.
How it’s done
- Strap in, shins vertical at the catch.
- Push with the legs, lean back slightly, pull the handle to your ribs.
- Arms away, body forward, then bend the knees to return.
Coaching tips
Legs, body, arms on the way out and the reverse on the way back. Damper at about 4 to 6.
Scaling options
Shorter distance, lower pace.
Not sure about a movement? Ask a coach before you start, and scale it to what feels right today.