Ready Set Row - Raleigh Row2K Clinic

December 27-29, 2018

Dominate your winter training.

Strategy. Efficiency. Mental Toughness. Bravery.

“I just wanted to thank you again for your guidance this week at the 2K Clinic. My mindset on rowing and erging has shifted and I feel more confident and prepared going into the rest of this winter and the spring season. I hope I can work with you again in the future.”
— 2017 RSR Row 2K Clinic Alumna


When: Dec 27 - Dec 29. Athletes should be ready to train by 4pm Dec 27 and depart Dec 29 at noon. RSR will provide two RDU airport pickups (one at 1:30 and one at 3:30pm) to bring athletes to CrossFit Goliath. We will also provide transportation back to RDU at noon on Dec 29.

Where: CrossFit Goliath; 5621 Departure Drive Raleigh NC. Boarding athletes will stay at the Hampton Inn on Capital Blvd in Raleigh.

Who: Male and female junior athletes (age 14-19).

What: Topics include erg technique, erg strategy, 2K Race Plans, college recruiting guidance, nutrition, weight-lifting, injury prevention, mental game performance, and core work. Athlete will leave with a robust understanding of strength training opportunities and mental strength programming to dominate winter training.

Clinic is limited to the first 24 athletes.

20171227_Ready Set Row_Goliath_0104.jpg

Join us to work on:

erg technique and efficiency,

erg and test strategy; and most importantly

mental fitness.

The erg is a great tool to help you become a faster rower. Unfortunately, many rowers view it as a chore or even a torture device. We have found that most junior and college-level athletes find themselves in one of the top two quadrants - anxiety or flow - while at rowing practice (see Figure 1). The reason for this is because they have the perception that they are ill-prepared or lack the skill to perform at a certain level and meet a perceived challenge. At Ready Set Row we break down these perceptions and then provide a framework for them to strategically train and perform so that they know they have done the work and have the skill to perform. 

We coach you on how to start to shift your mindset so that you can can train in a state of FLOW more often by managing your fears of the erg so that you can use it to help you reach your goals. 

Want to bring the ROW2K Clinic TO YOU and your club or team? Inquire HERE

"You won't always win the race, but you can win the game - the mental game."

Coach Holly

Athletes self reported the following after the 2017 Clinic:

100% of RSR Clinic athletes were very/extremely satisfied with the Clinic

89% strongly feel more confident taking on challenges

89% strongly feel braver

89% strongly believe they now have tools to better manage performance anxiety

89% strongly feel more confident regarding their next ROW2K test

A Typical day at Ready Set Row ROW2K Clinic

7:30am Breakfast

8:30-10:30 ERG & Weight-lifting

10:30-11:00 RSR Mental Training

11:00-12:00 College Recruiting

12:00-1:00 Lunch

1:00-1:30 RSR Mental Training

1:30-3:30 ERG & Weight-lifting

3:30-4:30 Nutrition

4:30-5:30 Video Review

5:30-6:30 Dinner

6:30-8:00 Team Activity

 Figure 1: Adapted from Jackson & Csikszentmihalyi, 1999 p.37

Figure 1: Adapted from Jackson & Csikszentmihalyi, 1999 p.37