Lockdown workout 11 | RipRow™
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Lockdown workout 11

Lockdown workout 11

Here are details and video from our April 29 live RipRow workout. This was a big one! 

Warmup

Resistance #1

  • 1 minute shredlift two hands
  • 1 minute pull-push left hand
  • 1 minute pull-push right hand
  • 1 minute cornering to right
  • 1 minute cornering to left
  • 1 minute cornering to right
  • 1 minute cornering to left
  • 1 minute left leg left arm
  • 1 minute right leg right arm
  • 1 minute left leg right arm
  • 1 minute right leg left arm

Endurance/strength

Pyramid of Doom - mix up the movements

Threshold effort

1 minute #2, 20 seconds off, riprow low

1 minute #4, 20 seconds off, riprow low

1 minute #6, 20 seconds off, fours

1 minute #8, 20 seconds off, shredlift

1 minute #10, 20 seconds off, pull-push one arm (30 seconds each)

1 minute #12, 20 seconds off, fours

1 minute #12, 20 seconds off, fours

1 minute #10, 20 seconds off, pull-push one arm (30 seconds each)

1 minute #8, 20 seconds off, pull-push one arm (30 seconds each)

1 minute #6, 20 seconds off, fours

1 minute #4, 20 seconds off, cornering (30 seconds each way)

1 minute #2, 20 seconds off, cornering (30 seconds each way)

Gnarly work tolerance/speed

Tabata intervals. Resistance #1, fast movement

20 seconds hard, 10 seconds rest; 4 minutes; fours

20 seconds hard, 10 seconds rest; 4 minutes; riprow low or pull-push

20 seconds hard, 10 seconds rest; 4 minutes; fours

20 seconds hard, 10 seconds rest; 4 minutes; riprow low or pull-push

20 seconds hard, 10 seconds rest; 4 minutes; fours

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