feel capable in your workouts
gain strength and rowing endurance
LiftnRow w/ Alicia
a build-your-own strength + rowing program
“I enjoy the mix of weights and rowing. It’s nice to have it all in one plan. Takes the guess work out.”
-Shannon G.
“I really enjoyed the strength and rowing aspect of this program. I am used to rowing and really wanted to add in a strength component. The guided strength exercises were great and really valuable to improve my rowing.”
– Erin S.
Does this sound familiar?
- “I know I need to start strength training but I don’t know what to do or where to start”
- “I’m looking to start training (for rowing), but I’m clueless as to what I should be doing“
- “Is X time good? What should I shoot for?”
- “I want to build up more time on the rowing machine, but I’m not sure how to do it.”
You need a program that gives you BOTH, without going overboard in your training.
LiftnRow w/ Alicia is
A build-your-own progressive strengh training and rowing program
created for
the woman who has goals (or wants to find a goal) but isn’t sure how to get there
who wants to
feel like she knows what she’s doing in her workouts. She wants to improve her strength and rowing simultaneously with workouts she will enjoy.
Strength Training
Lift 2 or 3 days per week with the lifting program of your choice.
Rowing Programs
Row up to 3 days per week with the program of your choice.
Support
Have messaging access with me as your coach to help you through your workouts in a private app.
Understanding WHY
Emails breaking down your program explaining what you’re doing and WHY.
“I really enjoyed this program! It challenged me to try new things with rowing like staying at a certain SPM for a specific set of time. The lifting part was great for me. I like that I was able to complete it at home without needing to go to a gym. It was a well rounded workout.”
-Tiffany M.
“I like the commentary and the app. Love that you can upload photos. I really like programs like this that are rather short on session length. I row and workout to move and this is perfect”
-Elaine B.
You choose one program from each!
Lifting Programs
Intro to Lifting
For the woman who:
- is just starting out with strength training
- wants work up to using dumbbells
- is getting back into weight training after a long break from it
Includes:
- A 13-week progressive strength training program
- 3 days per week
- 20-40 min workouts
- Progresses well into the Essentials or Prime Plan
Equipment needed:
- Dumbbells for weeks 5-13
- Resistance bands
- Bench (non-bench options available)
- Steps (or something to step up on)
Essentials Plan
For the woman who:
- has experience with lifting (>3 months)
- is familiar with gym equipment and strength training moves
- wants to get stronger, gain muscle, and start crushing her goals
- wants to pair their lifting with a harder rowing program
- wants to focus on her rowing without giving up strength training
Includes:
- A year-long progressive strength training program (52 weeks)
- 2 days per week
- 40-55 min workouts
- Both barbell and dumbbell options
- A new phase every 4-5 weeks
Equipment needed:
- Dumbbells
- Large and mini resistance bands
- Box or something to step up on
- Bench*
- Pull Up Bar*
- Barbell and plates*
*this equipment can be subbed for dumbbell/floor movements
Prime Plan
For the woman who:
- has experience with lifting (>3 months)
- is familiar with gym equipment and typical strength moves
- wants to get stronger, gain muscle, and start crushing her goals
- has bigger lifting goals and has more time to lift in her week
Includes:
- A year-long progressive strength training program (52 weeks)
- 3 days per week
- 40-55 min workouts
- Both barbell and dumbbell options
- A new phase every 4-5 weeks
Equipment needed:
- Dumbbells
- Large and mini resistance bands
- Box or something to step up on
- Bench*
- Pull Up Bar*
- Barbell and plates*
*this equipment can be subbed for dumbbell/floor movements
Rowing Programs
2k Beginner
Prereq: you can row/paddle for 20 minutes
- 3 rows per week, 20-35min workouts
- Ideal for new rowers that are looking for an easier, attainable goal
- Row/paddle progressions (like run/walk)
- Training for a 2k at 24-26spm
- More lower zone steady state with moderate effort rows
2k Intermediate
Prereq: you don’t need row/paddle progressions, and have experience with inverval workouts
- 3 rows per week, 45-60min workouts
- Ideal for rowers who have experience with interval workouts and can push into higher heart rate zones
- All rowing, no row/paddle progressions
- Training for a 2k at 28-30 spm
- Mix of steady state, mid-distance intervals, and short/hard intervals
5k Beginner
Prereq: you can row/paddle for 25 minutes
- 3 rows per week, 30-45min workouts
- Ideal for new rowers that are looking for an attainable goal
- Row/paddle progressions (like run/walk)
- Training for a 5k at 24-26 spm
- More lower zone steady state with a weekly moderate hard effort row
5k Intermediate
Prereq: you don’t need row/paddle progressions, and you have experience with interval workouts
- 3 rows per week, 40-50min workouts
- Ideal for rowers who have experience with interval workouts and can push into higher heart rate zones
- All rowing, no row/paddle progressions
- Training for a 5k at 28-30 spm
- Mix of steady state, mid-distance intervals, and some short/hard intervals
Half Marathon Beginner
Prereq: you don’t need row/paddle progressions and can row for 20 minutes without breaks.
- 3 rows per week, 30-50min workouts with four, 1hr+ rows where you’ll build time and distance on the rowing machine.
- Ideal for newer rowers who want to increase their time on the machine to 1 hr, and also go for a distance goal.
- All rowing, but can paddle where needed
- Training for a half marathon at 20-22 spm (completion)
- Lots of steady state work, but also has a harder, moderate effort workout once per week.
FREE BONUSES
1. Video Review INCLUDED!
2. Resource center within the app. (includes pre recorded coaching calls and PDFs of various topics)
3. Keep track of your results in our private app
Meet Your Coach
Alicia Clark
A Master Instructor with UCanRow2 with 10+ rowing experience who has fallen in love with strength training. I have 3+ years of experience coaching people of all ages on the rowing machine in-person and online.
I coached CrossFit for 2 years and now I’m an on-the-water coach for the Novice Women at Purdue University. I’ve had the joy and privilege to help people across all ability levels learn what they are capable of when it comes to rowing and lifting weight.
I have a passion for teaching beginners how to row and lift, and what better way to do that with a combination program like LiftnRow.
When I’m not working, I enjoy spending time with my husband and daughter, binging my latest TV show, getting outdoors, and competing in local CrossFit-style competitions.
Frequently Asked Questions
How do I know what program to start with?
Refer to the program breakdown above! That should give an idea, and if not you can book a discovery phone call with me. The button is below the program breakdowns.
How do I get access to my programs?
After signing up, there will be a link to a form to fill out to tell me which programs you want to start with. Within 24 hours you’ll receive an invite to Everfit. Once that invite is accepted your programs will be assigned to you in the Everfit app.
How much does it cost?
There’s 4 options:
- Rowing only – $49/month
- Lifting + rowing – $99/month
- 6 mo commitment (lifting/rowing) – $495 (ONE MONTH FREE)
When does my payment come out?
The same day you sign up. For monthly payments it will come out on that same day each month. For example, if you signed up on the 29th, you will be charged automatically each month on the 29th.
How long do the workouts take?
The lifting workouts are 40-55 minutes long. Initially the lifts may take a little longer as you’re getting used to the programming. This will work itself out in a week or so.
The rowing workouts will vary based on the plan you choose. Refer to the plan descriptions above.
What equipment do I need?
At Home version:
- Rowing machine
- Dumbbells
- Resistance bands (mini and large)
- Chair
- Something to step up on (box, sturdy bench, etc)
Gym Version:
Everything above plus:
- Squat rack
- Barbell with weight plates
- Pull up bar
- Bench
Do you expect me to do every single workout?
Absolutely not. That’s not realistic. Life happens, and I want to help you work around it to feel good about your workouts.
In reality, doing 80% of your workouts will help you make progress towards your goals.
How long is the program?
Each program has a 3 month (13 week) cycle, and with the different combinations you could train for over a year using different programs. The programs are also repeatable!
Can I switch between 2 and 3 day lifting?
You can switch from lifting 2x /week to or from 3x /week between a 3 month training block to keep it consistent with your rowing program.
Ex: lift 3 days/week with the 2k plan, then lift 2 days/week with the marathon plan
Do I need experience lifting barbells?
No, you do not need this experience to start the Essentials or Prime lifting plan. The main lifts will be barbell movements, but they have easy drop downs to choose dumbbell options.
What if I have questions while going through LiftnRow?
You can send me a direct message through the Everfit app! I’ll get back to you within 24 business hours.
Do you watch my videos and look at my form?
Yes! Your videos will be reviewed and form tips will be given. These tips will be simple, with 1-2 tips per workout that contain multiple videos. In depth form analysis is reserved for 1:1 clients.
How do I go from the gym version to the at-home version? (or vice versa)
All you need to do is choose a different exercise for that movement you’re doing. In Everfit, the exercise will be highlighted like there are dropdown options. From there you can choose the exercise that makes sense for you. If you need help choosing, send me a message in the app!
Can I cancel anytime?
Yes! You can cancel during any phase. If you decide this isn’t what you thought it would be, nor harm no foul. I will still wish you the best.
There are no refunds for the current phase. Your next payment will be cancelled.