The Foundations Workshop is here

Someone sits down at the rower, grabs the handle and hauls at it for thirty seconds. The screen says something they don’t read. Then they’re off to a machine that makes sense. It happens in every gym, every day.

Here’s the strange part. The RowErg is everywhere now: gyms, HIIT studios, HYROX floors. It’s a low-impact builder of cardiovascular and musculoskeletal fitness. And almost nobody has ever been taught to use it properly. So let’s fix the biggest piece of that right now.

Push, don’t pull

That hauling motion is what the machine seems to ask for. It looks like a pull. It isn’t. The stroke starts in your legs. Push the machine away, swing your body back, and only then let your arms finish the job. Legs, body, arms. Every stroke, that order. That’s where the power comes from. The handle is the last thing to move, not the first.

Try it on your next row. Push, and let the handle come along for the ride. The screen notices before you do.

One session, the whole machine

That cue is where good rowing starts. It’s nowhere near where it ends. The Foundations Workshop is open now: a coached, in-person session that takes you from “I just pull on it” to genuinely understanding the machine. Six modules, one arc:

• Pattern: the sequencing that creates power and protects your body
• Mechanics: how your body and the machine work together, and why setup matters
• Rhythm: efficiency through timing, and why rhythm beats raw speed
• Performance under Pressure: holding it all together when it counts
• Data Literacy: reading what the PM5 is actually telling you
• Progress Mapping: structuring your training like a pro

No prerequisites. If you’ve never rowed, you’ll leave with the fundamentals done right from stroke one. If you’ve been rowing for years, expect the quiet “so that’s what I’ve been missing” moment.

See the full session on the workshop page →

Built by the people who row for a living

We brought in some of Australia’s best rowers and coaches. Jack Cleary is one of them: Olympic bronze medallist, five-time Australian national champion. These are people who pull roughly 20,000 reps of the same stroke every week. We gave them one task: distil what actually matters, and teach it to anyone.

With what you’ve learnt here, you’ll move forward acting as an athlete, coach, and physiologist for your own journey on the rower.

That’s the standard the workshop was built to. This is what elite rowing knowledge looks like when it belongs to everyone: a room, a machine, a coach beside you.

If you just want a seat

You don’t need to run a gym to make this happen. Two moves. Send this page to whoever runs your floor: workshops get booked because members ask. Or send us an enquiry with where you train. We’ll reach out to your gym and lock in a workshop for you and your crew. Thirty seconds, and it’s in motion.

If you run the floor

Rowers gathering dust? Foundations is the fix: a done-for-you session that turns the most avoided machine in the room into one of the most used. We run it in your space, in language that fits your members. Coached live, end to end. Minimum of 10 per session. Launch pricing is $75 a head (down from $99). Book it for your gym.

Think back to that person who gave the rower thirty seconds and walked away. They weren’t wrong about the machine. They were never handed the manual. The erg finally comes with one. It’s coached, in person. See the full workshop breakdown. Then take your door: a seat or a booking. And if you want the machine working for you between sessions, the Row Nation app programs it all.