In general, we don't really care. As long as you display the correct fundamentals of a BB bent row, you'll get the intended benefits.
What had position comes down to is emphasis. Do you want the emphasis of this movement to be on your arms, or would you like the emphasis to be on your inter-scapular muscles?
If you are looking for more emphasis on the fronts of your arms (biceps), do the move with palms facing forward. Doing so puts the biceps in a more direct line of pull causing it to do more work.
If you are looking to more fully develop the muscles of your upper back, turn your grip around so that your palms are facing backwards. Doing so wraps the biceps tendon around the radius bone of your lower arm. Your body hates to pull around steep corners so it will more directly recruit the muscles of the upper back adding to overall upper back development.
250m row half speed? - Focus on getting the most out of your row. Use THIS video for reference. Remember, legs - hips - then arms. Longer strokes are faster, generally. You may consider slowing your stroke to get the most out of each pull.
The intention of this workout is to spike your HR with a sprinted row + heavy weights then force it to recover under moderate activity.
To get the most out of this workout, come a little early and play with the weights you'll be using during the workout. Start light then find 85% of your 10 RM for each of the weight exercises above. I need you at or near your 10 rep max (RM) throughout the workout. Only when you are ready though. Rookies don't even try it.
To give you an idea, Rob H. pulled a 185 for DL, 13 on the pull-downs and used 40s OH!
Now, plow this thing! Most of our vets got around 4 rounds of this in the beta version. I challenge you to get 4 again! (rookies ignore)
Just do the reps then hold where it hurts the most.
For the squat, hold at the bottom of a squat. When you here the beep continue squatting.
When you get to the cardio sections, just go like HELL for the 20 secs, then coast during the 10.
Not looking for strict moves for the most part. Just try to do a lot of work with the best form you can muster. If form breaks down stop the movement.
On the "bent row hold" hold the bar against your chest while bent over. Should be a lot of fun during this 4 min adventure!
How do you "coast" on burpees? OK, fine! You may rest here.
Use a DB for the V-twist. Yes, yes, I know the vid shows a med ball.
How to hold the V-twist? Just stop moving in the middle of the movement and hold it right there!
The workout is designed to go from lift exercises to cardio exercises. Don't mess with this. You'll need the rest. Plus I'm trying to get your HR up. If you have to mess with it go from the bottom of the workout to the top, but don't mix up the order much more than that.
If you don't have ellipticals or bikes just get creative with your cardio.