What is the ThROWdown?

The ThROWdown is an online rowing and weight loss course. We created the ThROWdown because we heard from so many of you that you're looking for a way to lose weight using the rowing machine. You know that rowing is great exercise for weight loss, but you don’t know what workouts to do, or how to put that together with mindset and nutrition to actually get the results you want.

We get it because we've lived it! 

Let’s be honest. We all want to eat in a way that doesn’t require us to count every calorie or deny ourselves our favorite foods. We hear, “eat when you’re hungry, stop when you’re satisfied,” but don’t even know where to begin to make that a reality.  

The same thing happens with fitness: We fall into the trap of looking at the latest “get ripped” workout, the one that guarantees you’ll have the same six-pack as the model in the photo “in just 21 days!” You kill yourself in the gym for those 21 days and have little or nothing to show for it.  

Nutrition and exercise are not one-size-fits-all

The problem with both of these approaches is they don’t take into consideration YOUR unique nutrition and fitness. They don’t know which foods leave you feeling fueled and which leave you tired and ravaged by hunger and cravings.  

They don’t know your fitness level, and how much is too much or not enough in a workout.  

And most of all, they don’t offer you any sort of support or accountability with your nutrition and fitness to help you over the humps and keep you moving forward.  

"I'm at 10 lbs. lost as of this morning. You have created hands down the BEST program for weight loss and fitness on the planet!" Dnitra, beta tester

Frequently Asked Questions  

Do I have to have a Facebook account to do this program? Do I have to participate in the group?  

Yes, you do need a Facebook account. The central communication point for the program will be a closed Facebook group. You will not be required to participate in the group, although it would be to your benefit to do so: Without exception, the people who had the most success in the beta program were regularly involved in the Facebook group. 

Can I do the program without a rowing machine? 

Not the entire time. We understand that there will be days when you don’t have access to a machine due to travel or other circumstances. That's totally fine and there will be workarounds for that, but for the most part, we expect you to be able to row.  

Do I have to have a Concept2 rower? 

Nope! The workouts are designed with the Concept2 in mind, but they can all be adjusted for any rower as long as it registers your meters rowed.  

I'm new to rowing. Can I do this program?  

Absolutely! This program has been designed with the novice rower in mind as well as the more experienced. And, to make sure that everyone is comfortable, there will be completely separate, closed Facebook groups for novices and those with more experience. 

What other equipment will I need?  

Initially, you’ll only need your bodyweight and a rowing machine. Depending on your progress you may later want to pick up some additional weights, dumbbells, kettlebells, or the like. Oftentimes you can get them at a reasonable price at a discount store or garage sale.

Is there a special diet to follow? Will I have to follow a meal plan?

No. The ThROWdown's nutritional principles work with any way of eating you choose. That allows it to evolve with you over time. 

Do I have to buy any supplements or other products for the nutrition program? 

Not unless that’s something you already do. You will not be required to purchase any supplements or nutrition products as part of the ThROWdown.  

Do you have to have a specific level of fitness to be able to do this program?  

Nope! We will meet you where you are, just like the rowing machine.  

I'm pregnant. Is the ThROWdown for me? 

Not at this time. Once you are safely postpartum and cleared to exercise, we would love to have you! 

Can I get a refund If I'm not satisfied?  

If, at the end of the program, you feel you haven't gotten the value you were looking for, we will be glad to refund your registration fee. We do ask that you participate fully in the program, however, by checking in to the Facebook group regularly, and doing the assignments we will occasionally give you. Fitness and weight loss are not achieved without effort and participation; we ask that you apply that to the program as well.  

What if I need more support?  

This program does not include 1:1 coaching outside of the brief "office hours" calls. If you have specific training or nutrition questions, we can arrange for a private Skype session at an additional fee, or we have a handful of spots for separate, private monthly coaching. 

Questions? Email Sarah at info@ucanrow2.com.