Dave wood 1

Movements Monostructural Row

Overview & Demo

Using an indoor rower, with your butt on the seat, your feet in the straps, and your hands grasping the handle, pull your arms and extend your knees until your legs are fully locked out and the handle is touching your chest. The knees should extend before the arms begin to bend for optimum power. Return the handle to the starting position by extended the arms beyond the knees, then finally bending the knees. Cover a designated distance or perform for a specific amount of time.


Black+concept+2+model+d+rower+ +pm5
BLACK Concept 2 Model D Rower
BLACK Model D Rower. Includes PM3 Performance Monitor. Flywheel design minimizes noise, maximizes smooth feel of rowing on the water. Easy spiral damper controls feel of each pull. - RogueFitness.com

Totals (10 posts)

Reps 1
Distance (km)25
Time (h)1

Min Times (In Minutes)

2000 m 08:30
6806 m 30:00
7048 m 30:00

Recent Posts

  • 500 m from Chipper: Back Squats, Rows, Front Squats and 3 more on Oct 23, 2017
  • 2 km in 8 mins 30.1 secs from Row 2 km TT on Aug 15, 2017
  • 500 m 3 times from 3 RFT: Rows, Deadlifts and Burpee Over Bars on Aug 10, 2017
  • 250 m 4 times from 4 RFT: Rows, Pull-ups, Thrusters and 200 m on Aug 07, 2017
  • 1 rep 7048 m in 30 mins from Row 30 Min. on Apr 13, 2017
  • 500 m from AMRAP 10 mins: Rows, Kettlebell Swings, Rows and Kettlebell Swings on Apr 04, 2017
  • 500 m from Baseline on Apr 01, 2017
  • 6806 m in 30 mins from Row 30 Min. on Apr 01, 2017
  • 500 m 6 times from 6x RFT: Rows and Clean & Jerks on Mar 29, 2017
  • 400 m from FT: Rows, Double Unders, Kettlebell Swings, 9 and more on Mar 22, 2017

CrossFit Journal Articles

  • Ergometer Scores and Hall of Fame Workouts
    Rowing ergometer times are dominated by heavier athletes. Check out the Concept II rankings for lightweight and heavyweights at every distance. Ergometer rowing is a heavyweight’s game!
  • Rowing Technique
    What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance.
  • Row Fast: How to Prepare for an Erg Test
    I will be participating in this year’s C.R.A.S.H.-B (Charles River All-Star Has-Beens, named by and for its founders in 1980) international world indoor rowing championships at the end of February in the 55-to-59 age group. At 55, I regard being on the
  • Indoor Rowing: Damper Settings and Intensity
    People often ask us at Concept2 what the damper on our rower does and where to set it for the best workout. The damper setting is important, but it does not determine how much actual work you are doing when you row.
  • Why Indoor Rowing? A Quick List
    I am often asked, "What makes the indoor rower any better than other forms of equipment for metcon [metabolic conditioning] training?"
  • Use Your Feet for Stronger Rowing
    Compared to the complexities of rowing a boat on the water, indoor rowing presents few technical challenges. There are no balance issues to contend with on the erg.
  • Smoother Rowing for More Power
    In rowing, the "catch" is the transition between the recovery and the start of the drive. If you were rowing on the water, this is when you would place your blade in the water.
  • What is an Erg?
    You may have noticed that the Concept2 indoor rower is often referred to as an "erg," and if you've listened to any on-water rowers talk about it, they probably call our machine "the erg" all the time.
  • Learning How to Row With an Olympian: Part 2
    Join Rory McKernan of CrossFit HQ Media as he receives some rowing tips from Rowing Seminar trainer Erin Cafaro, who won an Olympic gold medal in Beijing in the women’s eights event. Cafaro coaches McKernan through a rowing session on a Concept2.
  • Rowing a Sub-7 2k - Without Rowing?
    EC Synkowski is a CrossFitter. She's also a trainer, and part of the traveling Level 1 certification team. She was built to row (according to those in the field), though she has no formal training and only moderate interest.

CrossFit Endurance

Cfe side panel
Running is a skill and the CrossFit Endurance crew has perfected teaching it. Learn about biomechanics, the science of running, nutrition, injury prevention and programming implementation. Check out the Running Drills series with Brian MacKenzie via The CrossFit Journal: Part 1, Part 2, Part 3, Part 4, Part 5 and Part 6