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Rowing Machine Sprint
- 1 - Sit on the rowing machine seat and secure your feet firmly in the foot straps with the straps across the midfoot.
- 2 - Grip the handle with both hands using an overhand grip, arms straight, torso slightly forward, and knees bent in the catch position.
- 3 - Drive powerfully through your legs first, then lean your torso slightly back, and finally pull the handle toward your lower ribs.
- 4 - Return to the start by extending your arms first, hinging your torso forward, and then bending your knees to slide back to the catch position.
- 5 - Sprint at a high intensity while maintaining smooth, controlled rowing mechanics and a strong leg drive.
- 6 - Keep your core braced, chest up, and wrists neutral throughout the effort.
- 7 - Continue for the prescribed sprint duration, distance, calories, or interval target.
