08.02.2025

SATURDAY – ENDURANCE + TECHNIQUE (75 min)

Warm-up (10 min):

• Light mobility flow
• Progressive rowing build

Main Work (55 min):

1. Technical Rowing: 8 rounds:
   • 3 min row @ 24-26 spm
   • 1 min technical focus
   • 30s rest
   Technical points:
   • Power application
   • Body angle control
   • Clean catch position
   • Recovery timing
2. Core Control: 3 rounds:
   • 30s plank
   • 20s side plank each
   • 30s hollow hold Rest 30s between rounds

Cool-down (10 min):

• Light rowing 500m
• Basic mobility work