4 Rounds
2 min Row
Rest 1 min
1 min swings
Rest 1 min

2 min Row
Rest 1 min
1 min Wall Ball
Rest 1 min

Repeat above two rounds.  Score is total meters plus reps of exercises.
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4 rounds 
4 minutes each round 
1 min rest in between rounds

Rd. 1:  40 air squats, row out interval; rest
Rd. 2:  30 situps, row out interval; rest
Rd. 3:  20 pushups, row out interval; rest
Rd. 4:  10 burpees, row out interval

When interval starts, begin assigned exercise. When completed, get on rower and row until the 4 minutes are up. Rest 1 minute. Continue with remaining exercises in same fashion. Score is total meters rowed. 

Have you ever gotten on the erg and wondered what else the monitor could do for you besides reluctantly dole out meters?  Do you get bored with the meter and pace screen so many rowers seem to be stuck on?  It might be time to hit the “change display” button on the monitor and check out the force curve. Not only does this screen give you your work output parameters in meters, calories or watts,  but it also gives you immediate feedback on your stroke.Per the Concept2 website:

The Force Curve graphically represents how you apply force (or power) during the rowing stroke, indicating how your total force varies as you use your legs, back and arms during the drive:

• The smoother the curve, the smoother the application of force.
• The larger the area under the curve, the greater the amount of force applied.

Some things to consider when trying for that “ideal” curve:

• When initiating your drive, apply equal pressure to the foot plate and to the handle to achieve a sense of weightlessness or suspension over your seat.  Drive hard with the feet and exert pressure on the handle.   This connection between seat and hands will give you a powerful start to your stroke.  You always want the seat to move simultaneously with the handle.
• Use your hips effectively in your stroke.  Shoot for the back angle to swing from 11-1 o’clock.  Continue the power application with the arms through the finish.
• Strive for length in the hip joint at the catch, but not by thoracic flexion (turtlebacking).  You don’t want to collapse at the thoracic or lumbar spine, rather keep a good posture with a flat back.  Think deadlift posture. 

Watt do you mean by power?The average power applied during each stroke can be displayed in Watts. (Use the “change units” button on your display to get to watts.)   In general, the more power applied, the faster your pace.  However, this relationship between power and pace is non linear.   There is no direct relationship between power and pace because of the variations in efficiency between strokes with different force profiles.  You may have two force profiles with the same average power (watts), but the inefficient (spiky) force profile will produce a slower pace than an efficient (smooth) one.  Dialing in that technique and working on that smooth force curve will pay dividends by making you a more efficient rower. 
Next time you get on the rower, whether during warm up or in class, change the display to the force curve and see what your stroke looks like.  What can you do to smooth it out?  How does it change depending on the force you apply?  Play around with this and watch your stroke improve.
May the Force be with YOU!

I was checking out different Crossfit blogs the other day and came across this picture of a rower (not from our gym) getting after it.  I have no doubt that this chick was giving it her all and I’m sure she was killing this row.  But her finish was killing me so I thought I would address it here.  One of my goals as a rowing instructor is to teach proper technique so people are safe and efficient on the erg.  Unfortunately, no one told this gal that she didn’t need to pull the covers up so high.  Her excessive layback at the finish did not increase her stroke power and only added extra, unnecessary movement.  And we all know that rowing is tiring enough without adding more work that doesn’t pay off in meters.

At the finish of the stroke, position your back angle at about 20 degrees, or in the 11:00 position on a clock.  Handle comes to your sternum in a straight line from where it came out of the flywheel.  For you ladies, that is about the bottom of your sports bra.  Guys, we’re talking just at or below your pecs.  Arms are comfortably down at your sides and slightly out, but not chicken winged.  Toes should be pressed firmly into the footplate at the finish, not straining against the footstraps.

To fix excessive layback at the finish, practice rowing unstrapped. Check out this article from
ergrowing.com
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Below are some proper finish positions from people in the rowing class.

Shakira would have been a great rower, I just know it.  Girl can swing some hips and that’s exactly what you need to do to get power out of your rowing stroke.  If you’ve taken my class, you’ll often her me say, “Position yourself from 11-1”.  Of course, I’m talking about back angle at the catch and finish of each stroke.  I see people working harder than a one legged man in a butt kicking contest, but they sacrifice power because they don’t use their hips efficiently during the drive of the stroke, or prepare well for the next stroke.

Think about a deadlift for a second.  At the bottom, shoulders are in front of the bar and back angle is set. As you bring the bar up your shins, you maintain that back angle until the knees, and then you use your hips to open up and finish the pull. On the way down, you close (flex) your hips until the bar hits your knees, then you lower with the legs.  The same goes with the rowing stroke.  At the catch, your back angle is in a closed position with shoulders in front of hips.  As you draw back with the handle, you maintain a somewhat closed back angle, pushing hard with the legs, until the handle crosses the knee at which time you swing your hips open and finish the stroke with your arms.  As you recover back toward the flywheel, you close your hips and after the handle crosses the knee, you bend your knees and glide into the catch.  

If you don’t close those hips, you’ll never get the power you need for the next stroke.  And that would be dumb.  Your hips don’t lie and neither does the monitor, so harness that hip power by setting your back angle.  You’ll be rewarded with effortless meters.

Have you ever tried to pat your head and rub your tummy? You have to really think about it to do the movements distinctly. With practice and focus, you can get it right, but often, it just turns into a
big, uncoordinated mess. That’s how I see the preparation phase of the recovery on the rowing stroke. Having fast hands and setting your back angle is like patting your head, and keeping your seat still and patient while you do your upper body business is like rubbing your tummy. It takes a bit of coordination to get the movements just right before you glide into the catch.

After you finish the drive, it is key to redirect the hands and the back angle toward the flywheel BEFORE you release the seat. It’s so easy to rush back into the catch and lump the distinctive movements of the recovery of “arms, back, and legs” into one big simultaneous movement. It takes practice and patience to hold that seat in place a split second longer so you can finish your upper body business in the right order.

I like to tell my rowers to “finish their business before they move the seat” so they can be prepared early as they approach the catch for the next stroke. If you have unfinished business coming in (knees bent before anything else happens or bending knees at the same time as you redirect your arms and back) you will not be prepared at the catch. And that means you lose power, control and efficiency. Ain’t nobody got time for that.

Discipline yourself to take your time on the recovery and prepare well. No “unfinished business”.  You might find out that rowing just got a little easier.
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WATCH THIS VIDEO FOR A VISUAL: