Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Cardio & Jump Rope
Row — CrossFit Rowing Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Rowing (typically on a Concept2 ergometer) is one of the three primary monostructural cardio machines in CrossFit, alongside the ski erg and assault bike. In WODs, rowing is usually prescribed in calories rather than metres because calories normalise output across body weights — heavier athletes naturally pull more metres per stroke. The rowing stroke is a technical skill: 60% of the power should come from the legs, 30% from the back, 10% from the arms. Poor rowing mechanics — driven entirely by the back and arms — are extremely inefficient and lead to rapid fatigue.
Quick answer
Row is best used when the workout goal matches its main demand: cardio & jump rope capacity, clean mechanics, and scalable intensity.
Muscles Worked
Latissimus dorsiRhomboidsBicepsHamstringsCore
Equipment
Rowing machine (Concept2 or similar)
Best For, Avoid If, and Scaling
| Best for | Cardio & Jump Rope WODs, skill practice, and athletes who can keep row mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Reduce calories/distance, or substitute with 400m run or 400m bike. |
How to Do the Row
1
Set foot stretchers so the ankle is at 45° when the handle is at the belly button.
2
Start at the catch: shins vertical, leaning slightly forward, arms extended, back neutral.
3
Drive with the legs first — push the platform away with full leg power.
4
Once legs are nearly extended, lean back to approximately 11 o'clock.
5
Finally, pull the handle to the lower sternum — elbows driving past the body.
6
Return in reverse: arms extend first, then lean forward, then bend knees back to the catch.
Common Mistakes
✕
Opening the back before the legs are extended — loses leg drive before the chain is fully engaged.
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Arms bending before the legs are straight — defeats the sequencing.
✕
Rushing the recovery (getting back to the catch too fast) — increases stroke rate without increasing power.
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Ignoring the monitor — pacing blind prevents adjustments during the workout.
Coaching Tips
✓
Match your rowing pace to what you can sustain through the entire workout, not your max effort.
✓
A lower stroke rate (22-26 SPM) with a powerful drive is more efficient than a high rate (30+ SPM) with a weak pull.
✓
Damper setting: most CrossFit athletes use 4-6. Setting it to 10 is not harder — it just slows the flywheel.
Scaling Options
Easier / Beginner
Reduce calories/distance, or substitute with 400m run or 400m bike.
Harder / Advanced
Higher target wattage/split, or pair with another movement for a buy-in/buy-out structure.
Related WODs
Use Row in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What damper setting should I use for CrossFit WODs on the Concept2?
The damper (vent on the side of the flywheel) affects the feel of the stroke, not the overall difficulty. A higher damper feels like rowing a heavier boat — slower recovery, higher power per stroke. Most CrossFit athletes use 4-6. Setting it to 10 is not harder; it just makes technique more punishing if your form is off.
Build It Into a Workout
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