Stations
Rowing
Sequence before speed.
Set up
Use the equipment and training dose in your session. The race distance is a separate requirement.
Keep in mind
- Learn the leg, body, arm sequence and the reverse order on the recovery. Technique practice and race rehearsal serve different purposes.
- Read the session recovery before repeating the work.
- Record your actual result; a completed set is not a judge-validated race repetition.
What to check
Check the official division standards and seek instruction for unfamiliar movements.
Use it in your session
Follow the warm-up, target, effort and recovery in your own programme. Log actual results after doing the work. A past result is a reference, not an automatic load or pace prescription.
Source and scopeOfficial technique resource
The source supports the linked principle or movement standard. It does not approve Eightpace’s exact programme dose, personal suitability or these original cues.