British Rowing Master Trainer, coach, and lifelong advocate for rowing CJ White discovered rowing at 14 and it changed the course of his life - turning challenges into strength, focus, and opportunity. Even when injury ended his own racing career, his passion for the sport only grew stronger.
Today, he is working alongside partner WaterRower to help break down barriers in rowing, making the sport more accessible to all, and helping others shape their own future.

CJ has recently created some new training content for WaterRower which Inside Indoor users can use to help in your training using the indoor rowing machine.

Warm Up Routine

Warm up, fire up, and row strong. Follow CJ's WaterRower routine to prep your legs, body, and arms before your workout.

10 Stroke Challenge

Master your power in 10 strokes with CJ. This challenge is designed to refine your pacing and teach you how to apply your power with precision:

Take a single stroke as hard as you can - note your distance. 
Reset the screen. 
Take 10 strokes, aiming for 10x your first number. 

Try this simple test of strength, control, and consistency. 

Bent over row technique

Support your stroke with strength exercises off the rower.
CJ breaks down the bent-over row - an essential movement for activating the back muscles that support posture and contribute power through the finish. Focus on control, engagement, and form to get the most from each rep.

Where do i find out more about WaterRower?

From lake to living space, the WaterRower preserves the sensation of rowing on open water. Smooth, controlled, and designed for thoughtful movement. Every detail of the WaterRower is considered - including how it stands. Designed to store upright, it fits naturally into the room when the workout is done.

Find out more by heading to the WaterRower website.