HOW TO: Row on Purpose

Here at the Venice Beach location, we’re now deep into our 12-week cycle towards a training focus that includes the 500m row effort. This month we’ve drilled various skills on the erg, including but not limited to the sprint start, stroke order of operations, chain tension, etc. 

The erg often becomes a technique-less pile of exertion. 

That said, since all movement is a skill, we can and should aim to row better. Note the emphasized word wasn’t more or harder or ever faster. Luckily, our guy (and fellow University of San Diego athlete) in the video above, Shane Farmer, is the world’s subject matter expert.

Take four minutes to get a high level view of rowing mechanics vernacular and technique. Your fastest 500m row effort is right around the corner!

10/28/22 WOD


Barbell Push Press

Complete 3 rounds for quality:

12 Dips
15 Tate Presses

Then, complete 8 rounds for time:

5 Barbell Thrusters (115/75)
8 Pull Ups
1 7th Street Corner Run


Weighted Wide Grip Pull Ups

Complete 3 rounds for quality of:

10 1 1/4 DB Bench Presses
15 Reverse Grip Inverted Rows

Then, complete 5 rounds for time of:

12 Box Jumps (24/20)
12 Wall Balls (20/14)
200m Run