The 40-Stroke Warmup

The 40-stroke warm up is a collegiate rowing drill known as the Forward Pic drill. We use this warm up to isolate the different parts of recovery and drive and also prepare the body for movement through the stroke.

The purpose and focus of this warmup should be the drive and recovery sequence and the order of operations within the stroke, which are both integral to the efficiency of your technique. This way of preparing for the row allows you to feel how the movements are supposed to flow together, and how you can better utilize those monster muscles you have! It is very similar to the Burgener Warmup which breaks down a very quick movement into multiple pieces before putting it back together.

Today’s workout is all about rowing and how efficient you can be at varying distances that you might not normally test.