Lockdown workout 12 | RipRow™
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Lockdown workout 12

Lockdown workout 12

May 03, 2020 Posted by: Lee McCormack

Here are details from our May 1 live RipRow workout. Featuring Macky "Fricken" Franklin intervals.

Warmup

Resistance #4

  • 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

Macky Franklin Intervals

  • Resistance 4-6
  • 4 minutes mixed movements at threshold effort
  • Sprint hard for 10 seconds at beginning of each minute
  • 5 rounds
  • Round 1: fours
  • Round 2: riprow low
  • Round 3: riprow high
  • Round 4: riprow low
  • Round 5: fours

Strength

  • Resistance 8-12
  • 3 sets of 10, fours

Speed

  • 25 reps pull-push FAST
  • On one-minute intervals
  • 5 rounds

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