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Crossfit Rowing Machines

Indoor Rowing for Beginners

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.


Does This Sound Familiar?

✯ Feel like you are wasting time rowing for 10 minutes and getting nowhere

✯ Trying to figure out if you are in the position those YouTube videos keep telling you to be in but now you're confused and frustrated.

✯ Just got a rowing machine and not sure where to start.

✯ Trying rowing as a low-impact sport, but scared of getting hurt

What If There Is Another Way?

✯ What if instead of wasting time you had a structured plan designed for beginners and you knew exactly what to do each workout.

✯ What if instead of getting confused and frustrated you understood the machine because it was explained in an easy way with no fancy words.

✯ What if you had the confidence to row as long as you wanted and knew you were less likely to get hurt?

✯ What if instead of taking your chances with random videos and programs you had guidance from a rowing specialist and Physical Therapist.


And you could do it all on YOUR OWN TIME at home!

Indoor Rowing for Beginners Is Designed FOR YOU!


$223 one time fee

(Payment plan options available)

Take A Look Inside Indoor Rowing for Beginners

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Module #2: Form Optimization


Learn all about rowing, setting yourself up for success, how to breathe when rowing, and so much more to get you rowing longer!

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Module #4: Endurance Mastery


Get 5 weeks of workouts, 3 workouts a week, all under 30 minutes.

Includes an optional 2 extra workouts each week. 
And most are FOLLOW-ALONG workouts!

Module #1: Machine Confidence


Videos to help you nail down your technique, and get more confident with everything you need on the machine and to get rowing well. Including how to the adapt the rowing machine for you!

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Module #3: Injury Prevention


Learn how to personalize rowing for you and your body. Also how to avoid injuries, what to look for, how to do your own rowing analysis, and tricks to work on things that might be happening and contributing to aches and pains.

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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!


You get access to Amanda in the Facebook Group!
Ask your questions and get advice about form!

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?

Don't have time?


First, the best part is that you get LIFETIME access to the videos and you get any changes that are made!

The videos are under 2 hours total and the workouts are 30 minutes or shorter, and only 3 times a week!

Do I need to have a Concept2?


No, the fundamental rowing movement is the same. As long as your rower shows a pace (/500m) and a stroke rating (SPM) the screen portion will make sense. If your machine does not, just reach out to Amanda and she will help guide you!

It's expensive...


First, if you aren't happy, we have a 100% money back guarantee.

Second, we have a 3 month payment plan because we want it to be affordable to everyone. Our mission is to help you row!

Third, it's cheaper than letting your rower become a coat rack, no one wants that!

Have an injury, should I row?


You are in the PERFECT place! Amanda Diver is a Doctor of Physical Therapy who does online consultations! Not only that, but people are rowing just days after total hip replacements, total knee replacements, sprained ankles, and other injuries. Rowing is great at being low impact and it can be adapted to fit your situation. If you need help for a specific injury, just reach out and Amanda would be happy to help you problem solve and get rowing pain free!

What if I need more guidance?


While that isn't included in this program, Amanda does offer one-on-one sessions at a discounted price for members looking to get more assistance. Just reach out to Amanda.

Do you offer payment plans?


Yes! We want this to be affordable to all and believe that everyone should know how to row well! We offer a 3 month payment plan option.


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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