Prepare yourself for over 6-months of rowing specific energy systems development that I used while on the UBC Developmental Rowing Team as a Lightweight Rower working toward Junior Varsity.

While with the team, I won the Head of Fraser Fours Regatta, was able to hit a VERY brief 1:13/ 500m split during an Max Power Drill (power PR) and also hit a 26s 2K PR at Beat the Beast Indoor Erg Competition after winter break. Ultimately, I transitioned out the sport to beat out 81 other students to become an Athletic Trainer for the UBC Women's Soccer Team.

You will learn how to control the rate of your strokes, smooth out your technique and develop crushing grip strength. Moreover, you will gain access to an Energy Systems Development PDF to understand that your activity of choice influences your cardiovascular needs.

At Katona Athletic Performance we believe that athleticism is a choice and can be built at any point in life - all you need is the desire to attain it. Ready to experience physical literacy in a brand-new way? Let's Build!

What's included

Workout PDFs

The phases of the program come complementary with a PDF document of the workouts, allowing you to quickly reference your training plan independently of the videos.

Instructional Videos

The program includes detailed videos for each movement introduced designed with a 3 layer teaching style: 1. Visual Demo, 2. Written Cues & 3. Voice-Over to cater to all learning styles.

Knowledge Enhancement PDFs

Here at Katona Athletic Performance our goal is to leaving you feeling more educated than when you walked in. The included PDF files are designed to enhance your training experience and give you the tools to sit in the driver's seat of your journey to personal excellence.

In summary, you get:

Workout PDF

Exercise Videos

Knowledge Enhancement PDFs


$50 Subscription (includes all programs)

Make waves and set sail!

Keystone Program +
Private Coaching.


For 3 months, I provide technical feedback via text/voice message on all relevant videos you send, and make ongoing adjustments to your program based on how you respond to the work. I also advise you more generally on recovery / lifestyle protocols as needed to help you get the most out of the work.

Check out our other programs