ROWING (ERG)
Rowing machine conditioning. Full body cardiovascular and strength endurance movement.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Set the damper to an appropriate level.
- 2
Sit on the seat with feet strapped in.
- 3
Start with the legs — drive through the heels.
- 4
As the legs straighten, lean back slightly and pull the handle to the lower chest.
- 5
Return in reverse order — arms, body, legs.
- 6
Maintain a consistent stroke rate.
THE STANDARD
Consistent stroke rate and power output. Full leg drive on each stroke. Handle to the lower chest.
COACHING CUES
COMMON MISTAKES
Pulling with the arms before the legs are extended.
Hunching the back — maintain a neutral spine.
Inconsistent stroke rate.
SCALING / SUBSTITUTIONS
Reduce the distance or time.
Reduce the damper setting.
Ski erg or bike as an alternative conditioning tool.
300WOD APPLICATION
Rowing is used as a full-body cardiovascular conditioning tool across Foundation, Hoplite, and Elite. It does not belong to the Spartan Standard.