How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Ski Erg
If the gym has one, it is a kind engine that spares the knees.
Full body · Back · Core · Cardio machine
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Indoor machine technique · Concept2
Concept2
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
4 × 500 m or 30/30.
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
Hinge, pull handles down, arms long, hips snap.
Cues
- Don’t squat-bounce
- Lats then hips
- Quiet feet
Common mistakes
- Arm-only pulls
- Rounded yanking
- Going redline minute one
Home swap
Band pulldown + hinge
