GROUP ERG COACHING — HYROX & CROSSFIT BOXES

Your box’s row
is your weakest station.

Let’s fix that.

Group Concept 2 coaching for Hyrox and CrossFit boxes, taught by a double world record holder. One class, every member’s stroke gets analyzed, every member gets faster.

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PM5

SPLIT /500M 1:42.3

S/M 28

WATTS 241

METERS 1,847

CAL/HR 812

Nobody hides on the erg — including the guy who swears he’s ‘pretty good at rowing’.

2 Concept 2 World Records Yale University Oarsman 1,000s of athletes coached Hyrox & CrossFit box experience

THE PROBLEM

Most boxes program the erg. Almost none coach it.

Your members can squat, they can run, and they can probably tell you their last 2k time — but ask them why their stroke falls apart at stroke 40, and most have no idea. The erg gets programmed into every Hyrox and conditioning block, but it’s rarely the thing anyone actually teaches. That gap shows up everywhere: in slower class times, in blown out backs, and in members who quietly avoid the rower because nobody ever showed them it doesn’t have to feel like that.

1,000M is the Hyrox row distance, raced at the halfway point on tired legs — and it’s the one station most members have never been coached on, in or out of competition.

WHAT I RUN AT YOUR BOX

Group sessions built for the floor you already have.

FORMAT 01

Technique Clinic

A single 60–120 minute session for your whole class or membership. We break the stroke down, fix the two or three faults showing up most in your members, and leave everyone with drills they can actually self-correct with going forward.

FORMAT 02

Hyrox-prep Block

A multi-week series timed to a local Hyrox event, built around race-pace pieces, pacing strategy for the 1,000m row, and transitioning off the rower into running — the exact sequence your members will face on race day.

FORMAT 03

Coach the Coaches

For boxes that want this built into regular programming permanently: I work directly with your coaching staff so the cues and standards stick around long after I’ve left town.

HOW IT WORKS

Book a date. I bring the eye, you bring the box and the jocks.

Step 1

DM me your box and dates

Send your box name, member count, and the dates you’re considering, and whether you want a one-off clinic or a multi-week block.

Step 2

We confirm a format

Technique clinic, Hyrox-prep block, or coach development — scoped to your class size and your members’ current level.

Step 3

Your members get coached

Every member’s stroke gets looked at, on camera where useful, with corrections that hold up under fatigue — not just in the warm-up.

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YOUR COACH

Two World records. One job: making your erg time count.

My name is Colin. I rowed varsity crew at Yale, hold 2 World Records on the Concept 2 erg, and have been batshit crazy about all things rowing-related for most of my life. I coach the rowing machine specifically — not as a sideline to general personal training, but as the main event. I run group sessions for Hyrox and CrossFit boxes, and I also work 1:1 with individual athletes who want closer attention on their stroke and their race prep.

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WANT 1:1 ATTENTION INSTEAD?