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We’ve all been there. You open the JST app, see a 90-minute monster involving heavy squats, a complex, and a 20-minute EMOM, but you’ve only got 50 minutes before you need to be at your desk. Most athletes panic. They either try to do the whole thing at 100mph, sacrificing form and recovery, or they just bin the session entirely. Both are losing moves. At JST, we use the Big Rocks and River  principle to "Triage" a session. If the session is a jar, the Big Rocks  are the non-

By Jak Cornthwaite We see this every week. Big, powerful athletes jumping on the rower and treating the handle like a heavy deadlift. Grinding away at 22–24 strokes per minute. Damper set to 10 (or higher than it should be). Thinking you’re rowing optimally. Here is the reality: You aren't effectively building your engine. You are applying the brakes. At that low rate, the flywheel slows down massively between strokes. To get it moving again, you have to spike your force prod