How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Rower
Legs, hinge, arms. In that order.
beginnerCult Gym floorCult Studio
Full body · Back · Quads · Cardio machine
How to handle weight
Intervals should leave you able to hit the same split on the last round. If round one is a sprint you cannot repeat, you started too hot. Bike / rower: watch watts or pace, not pride.
Usual programming
500 m repeats or 4 min easy / 1 min hard.
Caution
Skill before chaos. Land quietly on jumps. On the bag, hands up before power. Burpees: step back if the low back complains. Stop a round if you go dizzy — sit, do not keep swinging.
Setup
Strap feet, drive with legs, then hips, then arms; reverse on the return.
Cues
- Don’t yank with the arms first
- Straight-ish back
- Ratio 1:2 drive:return
Common mistakes
- Early arm pull
- Hunching
- Tiny strokes
Home swap
Band row + squat combo at home
