01
Training with Roberto Pusinelli
Running e core
Led by Roberto Pusinelli (former National Team athlete and experienced coach), these sessions combine a science-based approach with real-world sporting experience. Each video targets a specific goal and can be used as a warm-up, a standalone mini-workout, or a complement to rowing training—perfect for athletes of any age who want to progress safely and consistently.
02
Erg training – 1-5
full warm-up and a dynamic warm-up
The first five RowErg training videos with Roberto Pusinelli build a solid foundation for safer, more effective rowing. They start with a full warm-up and a dynamic warm-up to activate the body and improve mobility, then move into balance work to enhance stability and control on the erg. The series continues with full-body strength training and a dedicated core session to improve posture, power transfer, and injury prevention—perfect to support consistent progress on the rowing machine.
03
Erg training 6 – 10
Rowing tecnique
This section is dedicated to rowing technique, with practical guidance to help you row more efficiently, safely, and with better rhythm. You’ll find simple cues and focused drills to improve posture, sequencing, catch and drive mechanics, and core connection, so every stroke becomes cleaner and more powerful—on both the RowErg and in the boat. The goal is not just performance, but long-term consistency, reduced strain on the back and shoulders, and a smoother, more confident rowing style.
04
Erg training 11 -16
Tecnique and performance
In this chapter we connect good rowing technique with measurable performance gains—because efficiency is the fastest way to improve. You’ll work on the key elements that make a stroke powerful and repeatable: posture and core connection, clean sequencing (legs–body–arms), a controlled recovery, and effective catch-to-finish mechanics.
Workout 1 – 48 mins
Total Body Circuit Workout to be repeated twice, composed of 4 set of 6 minutes each, for a total of 48 minutes of work.
Coach Fabio Patrignani
Workout 2 – 48 mins
Fast Circuit Workout Total duration: 12 minutes, to be repeated 4 times, for a total of 48 minutes of
training.
Coach: Fabio Patrignani
Indoor rowing plan
4-week Training plan for Women over 40, Level Beginners that builds technique, endurance, and strength with varied, progressive sessions.
Coach Maria Hadejia
3 weeks working plan
Our training philosophy is to create a supportive space that promotes well-being, fun, and personalized growth.
Coach Pantelis Papaterpos
Beach spring approach master
Beach Sprint is a fast, technical sport where adults can challenge themselves, boost fitness, and join a vibrant community.
Coach: Fabio Patrignani
4 season coastal rowing training
seasonal coastal rowing training plan (winter, spring, summer, autumn) combining on-water sessions, cross-training, and weightlifting to build endurance, strength, and technique.
Coach: Igor Boraska
Drill – Early square, clean connection at the catch.
Help Shape the Future of Rowing for Women Over 40! 🚣♀️
Are you a woman over 40? We’d love to hear your thoughts on sports participation and rowing! Your insights will help us understand the barriers and motivations that influence women’s involvement in rowing.
Take our short survey and be part of the movement to make rowing more accessible and inclusive.
Your voice matters—let’s row towards change together!
Row log
Row well, Row Safe, Row Smart
Welcome to your Row Log!
This logbook is more than just a record of your rowing sessions — it is proof of your preparedness to practise the sport of rowing safely and responsibly.
Daily routine
Train Smart, Row Strong! 🚣♀️💪
Explore tailored workouts, strength-building exercises, and endurance training designed to empower women in rowing. Stay fit, prevent injuries, and reach your full potential on the water!
A Moment of Balance and Strength
Stretching with Annalisa on Youtube
a dedicated space within the Oarsome Women project where we focus on body awareness, recovery, and well-being. Led by Annalisa, a passionate and experienced trainer, this session is designed to support both physical and mental resilience through guided stretching exercises. Every Monday a new session
📹 The videos are in Italian.
🌍 Turn on subtitles and activate automatic translation in your preferred language to follow along and enjoy the full experience, no matter where you’re from.
about us
Gender Differences in Sports and Physical Exercise: understanding the science
The numerous benefits of regular physical activity are well known, but for exercise to be both effective and safe, individual characteristics must always be considered. While it is true that sports are beneficial for everyone, not all sports are equally suited for every individual.
How to Install a Web App on Android and iOS
Web apps offer a native app-like experience without the need for installation from an app store. Follow these simple steps to add a web app directly to your smartphone’s home screen.
📱 Installing on Android (Google Chrome)
Open Chrome on your Android device.
Visit the website of the web app you want to install.
Tap the three-dot menu (top right corner).
Select “Add to Home screen”.
Give the app a name and confirm.
The web app icon will now appear on your home screen.
🍏 Installing on iOS (Safari)
Open Safari on your iPhone or iPad.
Go to the website of the web app.
Tap the “Share” button (square icon with an upward arrow).
Select “Add to Home Screen”.
Name the app and tap “Add”.
The web app icon is now available on your home screen.
Latest news
Discover the latest news, events, and insights on women’s rowing and sports science. Stay inspired and informed as we continue empowering women through rowing!
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Women’s Empowerment Through Rowing: Oarsome Women Event on Lake Iseo
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Disclaimer
Views and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA).
Neither the European Union nor EACEA can be held responsible for them.
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