Profile Photo

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
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. -

Totals (110 posts)

Reps 100
Distance (km)152
Time (h)1

Min Times (In Minutes)

100 m 00:20
139 m 00:30
140 m 00:30
141 m 00:30
142 m 00:30
143 m 00:30
145 m 00:30
147 m 00:30
149 m 00:30
250 m 00:44
500 m 01:00
901 m 04:00
918 m 04:00
950 m 04:00
1000 m 03:27
2000 m 07:15
5000 m 20:14

Recent Posts

  • 500 m from Chipper: Rows, Dumbbell Overhead Walks, Knees To Elbows and Rows on Mar 17, 2015
  • 600 m 2 times from AMRAP 16 mins: Dumbbell Hang Power Snatches, Dumbbell Hang Power Snatches, Db Overhead Walking Lunge (One Arm L)s, 4 and more on Feb 20, 2015
  • 900 m from FT: Rows; 5x Handstand Push-ups, Lateral Burpee (Over Barbell)s and... on Feb 12, 2015
  • 900 m from "Tabata" - Row : 6 x 30 secs / 30 secs on Feb 03, 2015
  • 1000 m from Chipper: Burpee Box Jump Overs, Toes-to-bars, Push Jerks and Rows on Jan 29, 2015
  • 500 m 3 times from FT: Bench Press; 3x Push Up (Rings)s, Knees To Elbows and Rows on Dec 09, 2014
  • 1100 m 2 times from 2 RFT: Rope Climbs, Power Cleans and Rows on Nov 12, 2014
  • 149 m in 30 secs from Row : 143/142/141/140/143/143/140/139/142/145/143/140/147/142/149 m , rest 30 secs on Nov 11, 2014
  • 5 km in 20 mins 14 secs from Row 5 km TT on Nov 05, 2014
  • 300 m 3 times from 3 RFT: Push Up (Rings)s, AbMat Sit-ups and Rows on Oct 25, 2014
  • 500 m from FT: Rope Climbs; 3x Jerks and Overhead Walking Lunge With Plates; Rows... on Oct 19, 2014
  • 1000 m from FT: Rows, Strict Press and Supine Ring Rows on Oct 13, 2014
  • 1 km in 3 mins 27 secs from Row 1 km TT on Oct 13, 2014
  • 500 m from Baseline on Oct 06, 2014
  • 500 m 5 times from 5 RFT: Box Jumps, AbMat Sit-ups, Air Squats, and Rows on Oct 05, 2014
  • 1000 m from Rolling On Dubs on Sep 27, 2014
  • 500 m 3 times from AMRAP 15 mins w/ Buy-in: Deadlifts, Rows, Toes-to-bars and Push-ups on Aug 23, 2014
  • 300 m 3 times from Duel at Sea: Partner VS Workout - Rows, Back Squats on Aug 20, 2014
  • 1000 m from Chipper: Rows, Hang Power Snatches, Overhead Squats and 2 more on Aug 15, 2014
  • 1500 m from FT: Rows; 4x Handstand Push-ups, Toes-to-bars and Kettlebell Swing... on Aug 09, 2014

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!
  • 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.
  • 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.
  • Bruce Kocher: Watt Contest
    In this video by CrossFit Again Faster, Bruce describes a max wattage contest that proved popular with CrossFitters at the cert after a couple adult barley pop beverages. It’s a way to test maximum instantaneous power on the rower. The machine doesn’t
  • Rowing Lesson 3: The Preparation Phase
    In the third of four Concept 2 rowing lessons with former Olympic coach Chris Wilson, Jon Gilson of Again Faster learns about the importance of the preparation phase of the stroke sequence.
  • Getting the Most From the C2 Rower, Part 2
    The complex relationship between power output and stroke rate is poorly understood by many athletes new to the Concept 2 rower, the company’s co-founder tells Jon Gilson of Again Faster in the second part of our three part series. Peter Dreissigacker ta
  • Rowing Lesson 2: All About The Feet
    Maintaining pressure on the foot stretcher of the Concept2 erg with the upper portion of the foot is crucial, Jon Gilson of Again Faster learns in part two of our five-part series on how to row faster.
  • Getting the Most From the C2 Rower, Part 1
    As our rowing series continues, Jon Gilson of Again Faster gets the first of three explanations on how to maximize the training capacity of the C2 rower from a man who ought to know: Peter Dreissigacker, the co-founder of Concept 2.
  • Rowing Lesson 1: Maximizing Length
    In the first in a series of instructional videos, Chris Wilson of Concept 2, a former Olympic coach, shows Jon Gilson of Again Faster how to row faster. Like many CrossFitters, Jon brings a weightlifting approach to his body position in the rower. His che
  • Rowing Lesson 4: Putting It Into Practice
    In the final part of our rowing series with former Olympic coach Chris Wilson of Concept2, Jon Gilson of Again Faster learns that drills can be frustrating because they force an issue. Drills spotlight problems and must be done perfectly to increase effec

CrossFit Endurance

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