ROD 110309


Tuesday, 03Nov09

Total Conditioning


4 Round 40/20 conditioning circuit 

  • Rower (see illustrations below)
  • Battling ropes
  • kettlebell swings
  • Jumping pullups
  • Slam Ball 
  • Half burpees
  • Kettlebell front squats


                        VOTE  ~ Bad officials are elected by good citizens who do not vote. ~


Rowing is a very natural motion—most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in the pictures below. Don’t pull too hard until you are comfortable with the technique fundamentals.

Gina III   The Catch  

  • Arms are straight; head is neutral; shoulders are level and not hunched.
  • Upper body is at the twelve 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.

Gina I  The Drive 

  • With straight arms and while maintaining the position of the upper body at twelve 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 one o’clock position and draw the hands back to the lower ribs in a straight line.

Gina II  The Finish. 

  • Legs are extended and handle is held lightly at your lower ribs.
  • Upper body is at the two o’clock position— 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.

In order to be an efficient and effective rower this sequence of events must be executed properly.