This one is going to unexpectedly tax the midline so there’s even more of a reason to dial in your rowing technique. You want to be as powerful AND as efficient as possible. Stay upright and rigid through the spine as you hinge at the hip and bring that handle and seat back in. Try to keep your heels down during this phase. That will help you utilize your posterior chain (mainly glutes and hamstrings) and stay away from a quad dominant technique. The up-downs will tax the quads plenty, so be intentional with each stroke on the rower. That first minute or so of each round (spent on the rower) is a chance to focus in on your movement instead of disassociating. The swings should be heavy and unbroken. Row efficiently, transition quickly, and block out the voice in your head that says “it’s ok to slow down on these up-downs, the clock will rescue me”. Use every last second to try and get another rep or 2!
Every 3 minutes for 5 rounds:
12 KB Swings (32/24kg USSR)
max rep up-downs (1ft. target) to the 2:00 mark
post total number of up-down completed and any scaling