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Crossfit Rowing Machines

The Best Beginner Rowing Program

Start Rowing STRONGER and LONGER without GETTING HURT!

Get Rowing CONFIDENTLY in 5 weeks!

Don't let the rower confuse or intimidate you.

Your 5-week SELF-PACED guide to help you reach your fitness goals!

Row 30+ minutes, without getting hurt, and without being out of breath!

This Is For You If...

Did you just buy a rower and not sure where to start?

Tired of searching for workouts and not knowing if there are for beginners? Get 5-weeks of workouts designed for you!

Not sure what the numbers mean? I'll help you understand them!

If you want to learn how to row right from the start, then this program is for you. I'll teach you how to use the indoor rower confidently!

Learn everything you need to know to row without getting hurt so you can continue on your journey to take your health back!

If this sounds like you...THEN THIS PROGRAM IS FOR YOU

I'm Dr. Amanda Painter Diver, a Doctor of Physical Therapy, and my passion is to help others use the rower safely, with correct form and help them prevent injury. I've been rowing for almost 20 years and have seen it all!


Rowing is great at being low impact and it can be adapted to fit your situation. You can work towards a goal, use it for weight loss or to improve your cardiovascular fitness! But if you just jump on, you're more likely to have to sell that machine you just spent a hefty amount of money on, and no-one wants that!


This is NOT for you if you are an experienced rower, with previous training from a coach, or if you have rowed crew with a lot of training. This is also not for you if you like all the technical words and jargon and want to get confused easily.


Indoor Rowing for Beginners isn't about making everyone look the same on the rower.

It's about adapting the rowing machine for YOU so you can row 30+ minutes, row without getting hurt, and reach your GOALS!

I want everyone who works with me to be happy...

I offer a 30 day money back guarantee.​​


Feel confident in your ability to row 30+ minutes, without getting hurt to help you take your health back, or your money back.

It's all yours for $223 with workouts! 

(That's the price of 1.5 PT appointments with me!)

Your rower is $1000. Then you might spend $120/session with a personal trainer. Get 5 weeks of rowing workouts with a rowing expert for the price of less than 2 sessions! 

We also have a 3 month payment plan without a price increase! 

I want this to be affordable so you can really improve your rowing and not get hurt!

I offer a 30 day money back guarantee.​​

I don't want unhappy money or unhappy clients. If this doesn't give you any value, doesn't help you learn more and reach your goals on the rowing machine, or you're just not satisfied with the quality of the content, or any other reason, just email me and request a FULL refund.

I might ask how I can improve, but I will gladly give you your money back!

Still Have Questions or Concerns?


Want some testimonials about working with me or my other resources? Read Below!


"In my quest to stay active while injured (bad knee), I got a Concept2 rowing machine.  I had limited experience with it at the gym and for about 2 months I just got on it and rowed with little training and no work out plan.  I stumbled across Amanda's Instagram account The.Rowing.Doc and was impressed with her easy going manner and honest straight forward content.  She was the perfect source of information for me, a rower and a physical therapist.  When she offered her course "Forever Rowing - Go from out of breath to rowing for 30+ minutes on the indoor rowing machine!"  I immediately signed up.  The course was perfect.  From explaining the numbers on the screen, to warm ups, correct rowing posture, row along videos and workouts, it provided me with the foundation to be confident on the machine and not further injure myself. Amanda's engaging manner, positive energy, and willingness to help in any area of your training is invaluable. It is a great course and I learned much from it.  I found myself referring to it to reinforce some basics, like the Pick Drills.  It gave me the foundation and skills needed to confidently join her Million Meters in 2020 Challenge.  My 500/m split is still a work in progress!"


- Cheryl Dasilva


"Dr. Amanda Painter Diver has created the most comprehensive guide to indoor rowing. I can't wait to get back on the rower at the gym."


- J Dodd


"Dr. Amanda Painter, PT, DPT teaches how to row in order to improve fitness and functional strength for anyone! There are clear instructions for proper form and the basic actions and positions to reduce risk of injury."


- Matthew Villegas


"Throughout my years in the health and wellness world, I've been fed a lot of misinformation about rowing. Dr. Amanda's book is the most comprehensive and user-friendly information about rowing that I've ever come across. She breaks the whole rowing process into useful information. The step-by-step guides to proper form, knowing your rowing machine, and setting goals for your own journey are incredibly valuable for people at any step in their rowing journey. It's an incredible resource for anyone looking to increase their health and wellness through rowing."


- P VanBaalen

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