RSR Win(t)er Clinic focuses on erg efficiency, core engagement, strength training for rowing, 2K strategy, mental fitness and nutrition. 

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Dates for 2023 are Dec 27-29, 2023. Please check back in shortly for registration. The 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.

Clinic Curriculum includes:

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

 NEW!   Cooking lesson with Coach Carla!

This year all participants will complete a nutrition lesson and cooking class and will make all their snacks for the clinics with a dietician. Boarders will make an additional dinner the second evening.

  • 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 Win(t)er 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 & Guest Speaker (Megan Carcagno- Duke)
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 Q&A

  • 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!”


RSR 2K Win(t)er Clinic

Next Annual Event: 27-29 December 2023  


Join RSR Coaches for a three-day intensive to equip you with all the tools to dominate your winter training and the 2K erg racing season.

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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: CrossFit Goliath,2609 Discovery Dr suite 125, Raleigh, NC 27616


Non-Boarding Pass: TBD
Boarding Pass: TBD


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

All boarding athletes need to arrive RDU airport by 1:00 for a 2:00PM RSR Shuttle.

About Boarding

Registration fee for boarding athletes includes:

  • Hotel/AirBNB for 2 nights
  • 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 main meals (breakfast x 2, lunch x 1, dinner x 2)
  • TWO cooking lessons (for dinners)

More info:

  • RSR Coaches will stay on the premises.
  • Boarding athletes will be required to submit COVID tests.
  • Room assignments will be by gender
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Please note

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Leading up to the clinic, athletes will be required to submit a copy of a full physical performed in the last 13 months and RSR Medical Release Form.
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All participants must be USRowing Championship members or Basic Members + Regatta Package.
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Registering after Dec 1, we cannot guarantee the requested T-shirt size.