Rowing in CrossFit
Structured workshops that break down the rowing stroke, pacing strategy, and breathing mechanics for athletes at every stage of their CrossFit training.
Available Programmes
Each programme focuses on a distinct aspect of rowing within CrossFit — from foundational stroke mechanics to competition-level pacing.
Rowing Fundamentals for CrossFit Athletes
A ground-up course on the erg for CrossFit athletes who want to stop guessing and start moving efficiently on the Concept2.
Rowing in MetCons — Pacing Strategy and Transitions
For CrossFit athletes who already know the basics and want to stop losing time on the rower during workouts.
Building Power Output on the Erg for CrossFit Competition
A structured training block for competitive CrossFit athletes who need to improve their rowing watts without adding junk volume.
One-on-One Rowing Coaching for CrossFit Athletes
Private coaching sessions focused on your specific rowing problems, whether that is technique, pacing, or building it into your existing CrossFit training.
What each programme covers
Rowing inside a CrossFit workout is technically demanding — the stroke rate, drive mechanics, and damper setting all affect output in ways that are easy to get wrong under fatigue.
These workshops address each variable in a structured sequence. Participants work through drills, review video analysis of their own technique, and apply corrections in timed efforts.
- Catch position and sequencing
- Drive force application
- Breathing under high-intensity load
- Pacing for AMRAPs and EMOMs
- Damper and drag factor setup
- Recovery stroke timing
- Transition drills to other movements
- Self-monitoring split targets
Distinct technical checkpoints covered across the full stroke cycle in each programme.
Sessions include real-time feedback from coaches with access to replay recordings.
Content is aligned with Canberra's local fitness education pathways and regional standards.
How the workshops run
Each programme follows the same three-phase delivery structure regardless of level.
Structured modules
Each session is broken into short focused units — typically 12 to 18 minutes — so the material stays actionable rather than theoretical.
Paced assignments
Between live sessions, participants complete timed on-erg assignments and submit short video clips for coach review before the next meeting.
Progress checkpoints
At the end of each programme, participants complete a benchmark row. The result is compared against their initial assessment to identify measurable shifts in output.