Lockdown workout 16 | RipRow™
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Lockdown workout 16

Lockdown workout 16

Here are details and video from our May 11 workout. This was a good 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

Tabatas

  • 20 seconds hard, 10 seconds easy, 4 minutes, fours
  • 20 seconds hard, 10 seconds easy, 4 minutes, riprow low
  • 20 seconds hard, 10 seconds easy, 4 minutes, riprow high
  • 20 seconds hard, 10 seconds easy, 4 minutes, riprow low
  • 20 seconds hard, 10 seconds easy, 4 minutes, fours at front of machine

Strength

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

Speed

  • 25 reps pull-push FAST
  • On 30-second intervals
  • 10 rounds

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