Lockdown workout 15 | RipRow™
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Lockdown workout 15

Lockdown workout 15

Here are details and video from our May 8 free live RIpRow workout. 

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

  • Macky Franklin intervals
  • 10 seconds hard, 50 seconds medium-hard, 4 minutes
  • Round 1 - fours, cornering
  • Round 2 - riprow low, shredlift
  • Round 3 - riprow high, one leg one arm
  • Round 4 - riprow low, shredlift
  • Round 5 - fours, cornering

Strength

  • High resistance, standing at front of machine
  • 3 sets of 10, fours

Speed

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

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