RSR 2K WinTer Clinic focuses on erg efficiency, core engagement, strength training for rowing, 2K strategy, mental fitness and nutrition. 

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The RSR 2K Winter Clinic will be at Duke University Dec 27-29, 2023!

The Ready Set Row® Raleigh Clinic is open to any and all entrants (limited only by number, age, grade and/or gender). 

Athletes will learn the basics for Olympic lifts, mobility techniques and injury prevention for rowing as well as technical, tactical and strategic coaching for the erg.

Clinic Curriculum includes:

  • Mental fitness & 2K Strategy
  • Erg test strategy
  • Erg technique & efficiency
  • Center core engagement & stability
  • Mobility & injury prevention
  • Nutrition education

 NEW!   Come tour duke university with coach Holly

This year the RSR 2K Winter Clinic will be in the Duke Rowing Erg Room and the Card Gym on the beautiful Duke University Campus. We will tour the campus together so you can get a sense of what it would be like to be a Duke student athlete. 


  • Ready Set Row

    “This was awesome! It was really intense but I learned a lot about myself and what it takes to row in college. And I really liked how multifaceted this was in that it covered nutrition, fueling, everything, not just erging.”

    Abigail Bergen ‘20

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Day in the Life of RSR 2K WinTer Clinic

8:30-9:30 Warm Up and RSR Mental Skills
9:30-11:30 ERG & Center Core
11:30-11:45 Break
11:45-1:00 Lunch & Nutrition Discussion
1:00-1:15 Break
1:15-2:15 RSR Mental Skills - 2K Erg Race Plans
2:15-2:30 Break
2:30-4:00 ERG & Weight-lifting
4:00-5:00 Duke University Campus Tour

5:30 Pickup

  • Ready Set Row

    “This clinic made me feel excited to apply these new skills for when I do hard workouts or for when I race!”


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Who: Male and Females (age 13-20) - limited only by number, age, grade level and/or gender.

When: Dec 27th 3:00pm - Dec 29th 12:00pm

Where: Duke University Card Gym and Erg Room: 330 Towerview Rd. Durham, NC

Non-boarding athletes will be responsible for their transportation to and from Card Gym; all breakfasts and dinners. Lunch will be provided December 28th. 

For those needing transportation from RDU, overnight accommodations and food please purchase the Boarding Package.


Non-Boarding: $999; Early Bird $900 (through Oct 26 11:59pm). Non-refundable Deposit required; Balance paid through CampBrain.

Boarding: $1999; Early Bird $1,850 (through Oct 26 11:59pm). Non-refundable Deposit required; Balance paid through CampBrain.


About Boarding


  • Hotel for 2 nights with 2 athletes to a room
  • Shuttle from RDU airport at 2pm (must arrive by 1:00pm Dec 27th). 
  • Shuttle to the RDU Airport at 12:30pm December 29th.
  • Food for all main meals (breakfast x 2, lunch x 1, dinner x 2)

More info:

  • RSR Coaches will stay on the premises.
  • Room assignments will be by gender
  • All boarding athletes need to arrive RDU airport by 1:00 for a 2:00PM shuttle to Duke University.

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Please note

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Athletes will be required to submit a copy of a full physical performed in the last 13 months and RSR Medical Release Form within three months.
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All participants must be a Basic USRowing member and have a waiver signed
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Registering after Dec 1, we cannot guarantee the requested T-shirt size.