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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.


Concept2 3
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 (142 posts)

Reps 2100
Distance (km)231
Time (h)2

Min Times (In Minutes)

100 m 00:16
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 00:43
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 Miami Vice on Apr 21, 2016
  • 1500 m from FT: Rows; 4x Squat Cleans, Pull-ups and Farmer carry - bumper plates on Mar 27, 2016
  • 1000 m 2 times from AMRAP 25 mins w/ Buy-in: Bench Press, Rows, Partner Push Up To Claps, 3 and more on Mar 06, 2016
  • 600 m from The Shed on Mar 01, 2016
  • 1000 m from FT: 1 mi and Rows on Feb 16, 2016
  • 1000 m from Chipper: Rows, Rows, Rows and Rows on Jan 30, 2016
  • 400 m from FT: Rows, Clean & Jerks and Rows on Jan 20, 2016
  • 500 m from FT: Rope Climbs, Push-up (hand release)s and Rows on Jan 04, 2016
  • 1100 m from FT: Rows; 5x Jerks and Box Jumps; Rows on Dec 27, 2015
  • 500 m from Miami Vice on Dec 06, 2015
  • 400 m 4 times from 4 RFT: 400 m, Wall Balls, Burpees and 4 more on Dec 03, 2015
  • 500 m from Row : 500/400/300 m, rest 2 mins on Nov 27, 2015
  • 1100 m from FT: Rows; 5x Shoulder Press, Back Squats and Sit Ups; Rows on Oct 11, 2015
  • 300 m 3 times from AMRAP 7 mins: Rows, Dumbbell Walking Lunges and Chin Up (Strict)s on Oct 06, 2015
  • 250 m in 51.2 secs from Row : 10x 250 m, rest 30 secs on Oct 05, 2015
  • 1000 m from Chipper: Rows, Toes-to-bars, Shoulder-to-Overheads, 2 and more on Sep 29, 2015
  • 300 m 3 times from AMRAP 9 mins: Rows, Burpees and Knees To Elbows on Aug 31, 2015
  • 500 m 3 times from AMRAP 15 mins w/ Buy-in: Deadlifts, Rows, Toes-to-bars and Push-ups on Aug 23, 2015
  • 500 m from FT: Rope Climbs, Push-up (hand release)s and Rows on Aug 01, 2015
  • 1000 m 2 times from Captain Jack Sparrow - Rows, Push Presses, Walking Lunges, Toes-to-Bars on Jul 31, 2015

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

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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