Rowing Machine Workouts: Chad 2

Master Instructor Chad Fleschner leads a sample learn-to-row rowing workout at a UCanRow2 rowing certification

 

It’s time to give you guys a new workout!  We thought it would be fun this time to dive into how the workout is put together so you get some insight into how we approach rowing workout programming.  A good row workout balances the effort on the machine with any off-erg moves, taking into consideration the fact that the machine works the whole body.

We’ve said before that we love birthday rowing machine workouts.  There’s just something about a special occasion that makes people willing to step it up.  It’s a chance to try something a little different, have fun with a theme, and showcase your athletes and clients.  When we found out it was Master Instructor Chad Fleschner’s turn to blow out the candles, we couldn’t resist putting together a special sweatfest just for him.  Read on, and then we’ll explain how we put it together.

CHAD #2 (HAPPY BIRTHDAY MR. AWESOME)

Warm up well, then do 4 rounds of the following:

Row or ski 43 calories (Hit “Change Units” on your monitor until calories come up as your unit)

10 push press
10 front squats
13 hollow rocks
10 wall balls

Done!

The method behind the madness

Here’s how this one came together:

Chad was turning 43, so of course that became the centerpiece of the workout. Sometimes we get that done after the main part of the workout with finishers, like 43 sit-ups, air squats or push-ups. This time though, we wanted to include it in the main event.  So four rounds of work for four decades of life, with exercises that total 43 reps, distributed among 4 things (picking up on the four decades again).  The extra three reps went into the easiest movement: Hollow rocks for the win!

The exercises were ordered this way: An upper body move (push presses), a lower body move (front squats), a move that works in a break for those muscles you just worked (hollow rocks), a move that ties it all together (wall balls).  The idea was to provide enough load that the various muscle groups would get a good workout, without taxing them so much that the athletes wouldn’t be able to perform the moves properly (Safety first, always!).

So a balanced, total-body effort that’s designed to leave people able to function.  We’re big proponents of “good sore,” where the next day you know you’ve done something, but you can still get out of bed and wash your own hair.  As an instructor it’s better that your students ask you to work them harder, than it is for them to say you worked them too hard or that they got hurt doing your workout.

We digress.  Back to the workout…

Get a behind the scenes look at how we put together the Chad 2 workout

Pin this workout

calorie workouts and why we avoid them

We hope Chad’s feeling really special right about now because we almost NEVER do a rowing workout using calories.  We know, some of you are appalled: “Workouts for calories are AWESOME! What better way to track your calorie burn than to do it on the monitor?”

Hate to burst your bubble, but even on a rowing machine it’s still not really accurate.  Yes, the rowing machine is an ergometer, and therefore it responds to how hard you’re push/pulling, but it still doesn’t really know how much effort you’re putting into that 2:00 split.  On one day 2:00 might be your warmup, on another it could be your hard effort.  The monitor doesn’t know the difference, and therefore doesn’t adjust your calorie burn accordingly.

There’s another reason we don’t especially like the calories option for rowing workouts: You can’t program a workout using them as your target (the monitor only allows you to program workouts for time or distance).  So, on this one we didn’t get to do it our favorite way, by setting the monitor up for four rounds with undefined rest and letting it rip.  It worked ok though to restart the monitor with every round and row up to the desired number of calories.

make this workout your own

Obviously there’s no exercise magic behind the number 43 so if you wanted to make this workout more generic just drop it to 40 calories and 10 reps of each move.

You could also boost the calories if you like, for example to 50 or 60.  If you do that, just check in with the off-erg work and see if it needs to be adjusted down to compensate for the increased rowing or skiing effort.  In addition, if you decide to try increasing the number of exercises you should look at making them simpler to allow for the added work volume.  Add another bodyweight exercise like a push-up, for example, and drop out the compound move of the wall ball.

BOTTOM LINE: Never give your students a workout you haven’t first tested yourself.  What looks good on paper may be an ugly mess in class.  Try it, then make any adjustments to fit your athletes’ needs.

So there you have it, a new workout, a workout template, and a bonus of the thinking behind it.  Boom!  Try it and see what you think, then let us know.

Oh yeah, if this workout is Chad #2 there must be a Chad #1, right?  Yes, in fact there is, and we use it often in our instructor trainings to teach about damper setting.  You can try it yourself if you like find it on our UCR2 basic rowing workouts page.

Got questions?  Ask and we’ll answer them in the comments.

 

Rowing Through the World Cup: The Soccer Fan’s Workout

The World Cup is here!  So many hours of game time, SO many hours waiting for something to happen.  Why not set up your rowing machine in front of the TV  so you can cheer your team on while still getting in a great workout?

Sure, you could row steady-state through the whole thing, but a typical game runs around 100 minutes with stoppage time, and no commercials to break it up! Give the game a little variety by following these rules for the UCanRow2 Soccer Fan’s Workout:

Set up your rowing machine with a straight view of the TV so you don’t have to crank your neck upwards or to the side.  After the national anthem, start off with easy rowing for 6-10 minutes at 20-24 SPM.  Once you’re in your zone, hold a steady pace at 22-24 SPM or lower, but make sure you keep it controlled and don’t get too sidetracked by the TV in front of you.  Remember, hold good technique!

Up Your Game: Once the action begins, a yellow card, goal, injury, etc., add in the following for a little variety.

Yellow Card – Bad boy! 20-stroke sprint at race pace.

Corner Kick – Drop your stroke rating to 20 strokes per minute or lower for the duration of the play. Remember to s-l-o-w your slide on the recovery to help you row low.

Substitution – Water break!

Injury – Wish them luck to get back in the game with 10 hard strokes, 20 if the player is taken off the field on a stretcher.

Goal – Celebrate really loud with a big “GOOOOOAAAAALLLLLL!” and then put the handle in the hook and do 10 jumping jacks or burpees.  Get back on the erg and grab a sip of water.

Penalty Kicks – Place handle in the hook and do 5 bodyweight squats during each kick.  In between kicks, get back on the erg but don’t strap in (This is a good opportunity to practice rowing with your feet out of the straps).

Half time – If you need a break, put the handle in the hook and record your meters.  That’s the number you want to try to beat in the second half of the game.  Bathroom break if you need it, or grab a healthy snack like a banana or an energy bar.  Make sure to stretch and get back on the erg for the start of the second half.  If you don’t need a break, just keep rowing! Do 6 x 1 minute of effort, 1 minute paddle then easy paddle. Remember to get fluids before the start of the second half.

Game Over – At the end of the game, record your meters in your online logbook and try to meet or exceed your meters for the next game.

Great job, soccer fan! Hopefully your team took the WIN!  Got suggestions for other ways to spice up the World Cup row?  Pop down to the comments and share!

Rowing Workouts to Celebrate Mom


Cheryl-mom
What does mom want on Mother’s Day? Marketers would have you think it’s flowers, candy, jewelry or breakfast in bed (Ok we agree on that one.).  Our favorite way to celebrate mom is with an awesome indoor rowing workout.  The rowing machine will give you a great workout, regardless of your age, fitness level, or ability.  We’ve put three rowing workouts together for you here, but if you need more just head over to our workouts page.  As a bonus we’ve added some SkiErg options, but if you don’t have access to one (Tragedy!) you can just row, no problem.

Indoor rowing meets you where you are 

Indoor rowing classes are one of the best ways to work out – with your mom or anyone else!  Unlike many other fitness activities (we’re talking to you, running…), rowing lets people of all fitness levels get their sweat on together, with nobody feeling left behind.  Two people can be rowing right together at exactly the same strokes per minute.  One of you may be covering more distance in that time but nobody needs to know.  Ahhh, synchronicity.  It’s a beautiful thing.

Use scaling to help you make one size rowing workout fit all 

As we said, the cool thing about rowing is that pretty much anybody can do the same workout.  That doesn’t mean, though, that everyone in rowing class can do the same workout the same way.  Enter scaling.  It’s what allows athletes of differing fitness levels to work out together, with everyone making progress and avoiding injury.

We always stress in our rowing trainings that Rule Number 1 of being a fitness professional is Do No Harm. You want to set people up to succeed and feel good about what they’ve done – especially on Mother’s Day! So if your mom (or you) can’t do a regular pushup, no problem! Do them on your knees, or standing, against a wall. Is a full squat too much? Just go down as far as you can, or use a TRX strap or a chair for support.  The main thing is to break a sweat, have fun, and then enjoy those recovery pancakes, waffles or a piece of chocolate!

Indoor Rowing Workouts

Consider rowing for time not distance

We’ve given you a bunch of options here.  One thing to keep in mind though: If there’s a great variation in fitness in your indoor rowing class it’s better to do workouts for time vs. distance.  Remember that mile run in school?  Nobody wanted to come in last on that, and nobody wants to come in last on the rowing workout, either.

One way to keep things running more or less evenly is by having people row for time instead of distance.  We’ve had some fun with the date on this one and suggested 510-meter distances on a couple of the workouts (May 10th – 5-10.  Get it? Haha.).  You can just as easily make that a 2-minute row, though.  People will get about the same number of meters.

Try the workouts!

On all of these workouts, you should warm up well with at least 15 minutes of cardio.  That could be rowing, running, walking, cycling, etc.  Whatever you do, you want to have a good sweat going before you get into the heavier effort of the workout. For each of them you should use the undefined rest feature in your monitor if you have it.

Mother’s Day Madness 1

5 Rounds

Row 510 meters (or 2 minutes)
5 medball squat cleans
10 hollow rocks (or the sit-up of your choice)

Mother’s Day Madness 2

3-5 Rounds

Row 510 meters (or 2 minutes)
5 push-ups
10 sit-ups of your choice
5 squats
10 jumping jacks

Balls to the Walls (and Floors)

5 Rounds

2-minute Row/Ski/Run/Walk
10 KB swings
10 cleans (either with a bar or KB.  Do 5 on a side if you use a kettlebell)
10 ball slams
10 wall balls

Row a Minute!

Warm up well, with 10-20 minutes of easy rowing or other cardio.

Set your monitor for 1 minute of work and 1 minute of rest.

Row rounds of 1 minute on, rotating with 1 minute of these exercises in any order you like: jump rope, push ups, power jacks, burpees, mountain climbers, sit ups, lunges, 20′ shuttle run, box jumps.

No rest, just keep moving!

 

Try them and tell us which one you did and how you liked it in the comments.  Happy Mother’s Day!

 

Rowing Recovery Workout – Burn Fat, Get Back on Track

Three rowers working hard at the Concept2 indoor rowing instructor certification at Seattle's Pocock Rowing CenterIf you’re a regular reader you know that many of our indoor rower workouts involve getting on and off the Concept2 rowing machine or SkiErg.  The idea is to give you a high-intensity workout that will build strength and burn as much fat as possible in the most efficient amount of time.

As The New York Times has noted, intensity is a critical component of an effective workout.  Not to mention lots of other benefits research has found from high-intensity training: reduced appetite, better stress management, possibly even a longer life span.  And if it takes less time you’re more likely to be able to do it consistently, right?

True, one would hope.  But we all have times during the year where we can stray from an otherwise stellar fitness program.  Vacation, the Holidays, a busy time at work, summer at home with the kids, can all move fitness to the back burner temporarily.  Hey, it happens to the best of us!  Just get back on the rowing machine as soon as you can and you’ll be back up to speed in no time.  Read on for a couple of rowing recovery workouts that will help you get there.

 

How to Get Back On the Rowing Track

 

Before you even get back on the erg, take your fitness “temperature.”  Have you put on a few pounds or feel like you’ve lost strength?  How’s your energy?  Are you raring to go or would you rather crawl back into bed?  You’ll be able to tell in your first 10-15 minutes of an erg warmup if you’re going to be able to hit your rowing workout hard post-break (or any day, for that matter).

Group rowing instructors, this is an important step for you to take every time your students come to class.  Ask them how they’re feeling, and be ready to dial it back if need be.  Maybe your energy and enthusiasm will be all they need to get through, but you need to also watch for signs that the intense workout you’d planned is too much today.  If your students’ mood and energy level isn’t picking up as you go through your warmup, for example, that’s a dead giveaway that today’s not the day for high-intensity intervals.

 

If you feel like the tortoise, start with a low-and-slow steady-state row.  Keep it to 20-30 minutes and go at a conversational pace, you’re sweating but can keep up a conversation.  22-24 strokes per minute, no higher. Side bonus: Slow rowing is a great time to practice technique.  Do rowing drills like the pick drill as part of your practice, or try rowing with your feet out of the straps.

If you find you’re feeling good and want to go a little harder at the end go ahead, but consider this permission to be done.  It’s OK if you’re not always in overdrive!  Pat yourself on the back for having moved and get yourself revved up for the next workout.

Drills for a More Fluid, Powerful Rowing Stroke from UCanRow2

 

If you feel more like the hare, try the Holiday Recovery Row below.  Longer, with more opportunities for effort, but still in the general mode of going lower and longer than you would in a high-intensity workout. NOTE: This workout assumes that you were able to row longer distances before your break.  If the longest row you’ve ever done is 5000m, coming back from a break isn’t the time to try your first 10k, no matter how slow you go.

Rowing Recovery Row

Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute.  Your goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.  Throw in some rowing drills if you like.  The pick drill, pause drill, and rowing with your feet out of the straps are all good choices for working your technique, but leave the sprint intervals and Power 10s for another day.

 

Holiday Recovery Row

Row, SkiErg or a combination for a total of 8000-10000m (24 spm on the row and a comfortable but challenging pace on the SkiErg). Add 10 hard strokes at 26 spm every four minutes.

10 pushups (or more)
1 min. plank core hold

Stretch and DONE!

If you need help with any of this, find a certified indoor rowing instructor near you, or get in touch with us.  Don’t see an instructor near you?  Maybe it’s time for you to get certified, or take our certification course to ramp up your own rowing.

Did you try one of these workouts?  How did you do?  Share your results – or questions about the workouts – in the comments.

Rowing Music: Fall 2013 Electronic Playlist

Rowing IntensityNeed a new playlist to put the spark back in your erg workout or get you through that 30-minute piece?  Who doesn’t??

Rowing website Rowing Related has come to the rescue with its Fall 2013 Rowing Playlist.   They’ve crowdsourced a rowing playlist featuring 11 “heavy-base, electronic” tracks that will “get you ready to tackle your 10k steady state, interval training, or whatever your assignment may be in style.”

Artists include Lana del Rey, Avicii, Luminox, etc.  Nice mix of intensities and beats per minute to keep it interesting.

The best part?  You can preview the whole thing right from the website.

Want another playlist to peruse: We wrote one up here.

What’s your favorite music to row to?  Profess your love in the comments!

Ramp Up Your Rowing Workout With Undefined Rest

The undefined rest feature on the Concept2 monitor opens a whole new world of possibilities for workouts

A lot of our interval skiing and rowing workouts call for using the undefined rest feature in the Concept2 rower or SkiErg monitor.  Sadly, a lot of people still don’t know that’s even an option.  Tragedy!

Time to change that.  There’s a whole new world of workouts out there waiting for you!

This option, which works on most PM3 monitors (black) and all PM4 (silver) and PM5 (black with backlight) monitors,  allows you to spend as much as 10 minutes doing off-erg work without losing the data from your workout or having to reset the machine.

It makes it super easy to do an interval workout of, for example, 5, 4, 3, 2, 1 minutes of rowing or skiing with a series of off-erg moves in between.

 

how to set up undefined rest

  1. From the Main Menu choose Select Workout, then New Workout.
  2. Select the appropriate Intervals workout
  3. Enter your time or distance, then hit the arrow right button until Set Rest Time is blinking.  Select the + or – button and Set Rest Time changes to Undefined Rest.
  4. Select the check box and you are ready to go.

Want a visual?  Here you go, from our Instagram page.

NOTE: If you do not see a box around Set Rest Time then your monitor is not yet set up with undefined rest.  Update your monitor to install undefined rest.

Want to try it out?  Here’s a sample workout.  Of course you can play with the off-erg exercises and make them harder or easier to fit your fitness level.

Sample Interval Workout

Program your monitor for 3-5 rounds of the following, using the Intervals>Distance setting with Undefined Rest

Row or Ski 500m

10 Push Ups
10 Sit Ups
10  Air Squats

Try it and tell us what you think!  Got a favorite workout using undefined rest?  Share it in the comments.

What a drag! Comparing drag factor on the rower and SkiErg

The aftermath of a half marathon on the Concept2 ski erg

The aftermath of a half-marathon on the Concept 2 skierg.

Have you ever referred to the drag factor on your Concept2 indoor rower or SkiErg?  It’s the number that tell you how much resistance is on the flywheel and gives you an indication of how hard you have to pull (or push-pull in the case of the rowing machine).  Traveling ergers and competitive indoor rowing racers love this tool: Once you know the drag factor you like you can adjust the damper setting on any C2 machine to hit your factor (Concept2 has a great rundown on how to do it.).  Voila, it’s almost like you never left home!

Enter the SkiErg. We got a question on our Facebook page about how rowing-machine drag factor compares to the SkiErg.  The machines are apples and oranges in that respect, unfortunately.  Although they are both total-body machines, they are mirror images of each other in terms of the forces used by the body parts: The rower is primarily leg-driven while the Ski Erg is primarily torso-driven.

Therefore, as Concept2’s Greg Hammond puts it: “There is really no way to compare the two, each person is going to vary based on their strengths. On the rower if you are very quad-dominant then you would be able to hold a higher drag load over time. If that same person had an underdeveloped upper body then they would not be able to hold the same drag on the SkiErg.”

Here’s how to see the drag factor on your machine:

a) From the Main Menu select More Options

b) Select Display Drag Factor

c) Row or ski, the monitor will show your drag factor after a few seconds

So, play around with it and see what works for you.  Then hit up the comments and tell us what you’ve found – post your drag factor for both machines and let’s see if a trend develops.

Want to learn more about the SkiErg? Come to one of our trainings that includes SkiErg instruction!  We offer them around the country on a regular basis. Check our training calendar to find one near you.

5 Keys to Nailing the Half-Marathon Row

 

half-marathon-monitor

So you want to do a half-marathon on the rowing machine… “They did it at The CrossFit Games,” you say to yourself.  Or maybe Concept2’s Global Marathon Challenge has hit your radar screen.   It’s definitely a doable goal, but you’ll need to train for it and have a strategy in place for when the big day comes.  You’re looking at spending a couple of hours on the rowing machine (or SkiErg) so preparation is key.

If you’ve never done one before, the aim is plain and simple: Your goal is to finish. Period. If it helps you to have a race plan (see #4 below), then go for it, but the idea on the first time out is simply to get a baseline for how long it takes you to do this distance and how you feel throughout.  The Concept2 Rankings for your age group can give you a sense for what your time might be but if it’s your first half it’s a personal best no matter what, so don’t worry about breaking world records right now.

Here are some additional tips to help you make the most of the row:

1. Work Up to It – In a perfect world you would work up over weeks or months to those long rows (You wouldn’t jump out and run 13.1 miles with no training, would you?).   Rowed or run, 21,097 meters is a long way and it’s nothing to mess around with.  Build up to the distance, and don’t try it until you can row at least 10k comfortably at a challenging pace.

2. Be Merciless About Your Technique – Bad rowing technique is never good but done poorly, a row of this distance could have serious repercussions, not to mention affecting your final time.  Review videos of the basics of the rowing stroke, and heed the mantra Legs, Body, Arms; Arms, Body, Legs.

3. Hydrate, Hydrate, Hydrate – In more than an hour of rowing you will almost certainly need water, and maybe even some food.  Do it, as early and often as needed!  It’s also perfectly fine to put the handle down and even get off the machine and stretch if you need to.  You will have at least a minute before the monitor goes off.

4. Pace Yourself – Don’t Fly and Die – Resist the temptation to go out hard and fast and use up all your energy in the beginning of the piece.  A row of this distance will take you more than an hour, it’s critical to take that into consideration when you put together your race plan (See #5).

5. Have a Plan, Stick to the Plan – On-water rowers always have a plan for how they’re going to row the race.  The same is true for indoor rowing, be it a 500-meter row, a 2k, or a half-marathon.  If you can, test your approach in advance of the real race.  What works for one rower doesn’t always work for another.

That said, here’s a half-marathon row race strategy that you can try.

Divide the row into five segments, four of about 5k each and a final sprint to the finish.  Plan to row almost the whole distance at 24-26 strokes per minute.  Use power-10 or -20 strokes every 1k or so to beat boredom and help you stay on pace.

First 5k: Warm into the row and find a challenging pace that you can also sustain.  Use this time to settle in to the row and decide what you think you can do for splits today (Then see if you can surprise yourself!).
Middle 10k: Keep chipping away at the distance, aiming to drop 5 seconds off your split.
Fourth 5k: Try to drop another few seconds off your split if you can, and decide your goal split for the final sprint.
Last 500-1000 meters: HAMMER DOWN!  Here’s where you let it loose and empty the tank.  The finish line is in sight, give it all you’ve got!

When you’re done be sure to paddle down, drink water, and let your heart rate return to normal, then get off the machine, drink water, and do some good stretching.  Lastly, drink water and record your time in your Concept2 logbook.  It will rank your time automatically and give you a link to a printable certificate of completion and souvenir goodies available from the C2 online store.  Not bad for a couple of hours of work!

Rowing Intensity


Got questions?  Ask them here, we’ll answer!  Half-marathon veterans, share your race strategies, we’d love to know what’s working for y’all!

Rowing Technique: Dial in Your Damper Setting

Concept2 damper settingHow many times have you walked over to the rowing machine at the gym and found the damper set at 10?  Experienced rowers, and certified indoor rowing instructors, know this is the way to create a rowing workout that’s a slog, and one that most likely will be the absolute opposite of fun or energizing.  Who needs that, especially when it’s not the least bit necessary??

Take a walk around the rows of ergs at the C.R.A.S.H-B World Indoor Rowing Championships and you’ll find many machines set much lower, anywhere between 2 and 5.  Generating power on the rowing machine is all about connecting the parts of the stroke, NOT about creating more resistance just because you can.

There are a couple of exceptions to that:

1) Very heavy people (weight-loss or muscle-bound rowers, for example) may need a higher damper setting in order to be able to feel some resistance from the machine.  This is because at a lower setting their own bodyweight does most of the work so they don’t have to put in any extra effort to move the flywheel.  In these cases a higher setting that adds more load is the ticket to a great sweat.

2) Rowing at a higher damper setting – for short periods and ONLY at a low stroke rating – is also a useful way to teach any rower to develop power through correct engagement and to help them dial in their rowing technique.

Want a rowing workout that will help you play with damper setting and connect these dots?  Try this:

Chad Row

Warm up then do 2-3 rounds of the following:

Damper   Time     SPM
10             6 mins     18
8.5            5 mins     20
7                4 mins     22
5                3 mins     24
3               2 mins     26
1                1 min       28

3-minute paddle rest between rounds.  Remember to focus intently on your technique and posture – let the drive come from your legs and core engagement.

For more reading: Concept2 damper setting page
                                      Find a certified indoor rowing instructor
Get certified to teach indoor rowing

What questions do you have about damper setting?  Post them to the comments and we’ll answer!

Your Rowing Technique Mantra: Legs, Back, Arms – Arms, Back, Legs

Slave ship daily schedules cartoonIndoor rowing gets a bad rap.  Too often people make it sound much harder than it has to be, both in terms of the effort required to get good results and the technique needed to get there.

Yes, you can use the erg as your personal torture device (ask anyone who’s ever rowed 2000 meters for time) but the rowing machine will meet you where you are in terms of your fitness, and then take you as far as you want to go.  Yes, you can work your technique forever, and the pursuit of the perfect rowing stroke is just as elusive and constant as that of the perfect golf swing.  But the basic motion is pretty simple, especially when you learn it from someone who’s been trained to teach you.

I was reminded of that when I read this great review of rowing at Rowbot Fitness in Atlanta.  Meghan was getting ready to run a half marathon, and stopped in to try a rowing class for some cross training (rowing is GREAT cross training for running, cycling and triathlon).

She was lucky to find herself in the very capable hands of Certified Indoor Rowing Instructors Charles and Aubrey Anderson, who gave her the mantra “legs, back, arms – arms, back, legs” to help herself remember the flow of the rowing stroke and which body parts move when.

More specifically, from the catch you drive back with the legs, then begin to swing your back towards the rear of the machine, and only then (once you feel resistance on the chain) start to pull back with the arms.  On the recovery, you first release your arms out, then swing forward to 1:00 with your back, and begin to move your legs only after the handle is past your knees.  There are some great drills that will let you practice this yourself, or with your rowing class, and we’ve got a video of rowing technique drills already set up for you:

Legs, back, arms — arms, back, legs.  If you can just stick with that, as Meghan did in her intro class, you’ll be well on your way to erging like the pros — and having the physique to prove it.

 

Got questions about your rowing technique? We have a bunch of training tips you can check out, or post your question below and we’ll get a master instructor to answer it.  Want to find a certified rowing instructor in your area, check our list.  Want to become one yourself? Hop on over to our instructors page and find out how.