Lockdown Workout 18 | RipRow™
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Lockdown Workout 18

Lockdown Workout 18

Here are details and video from our May 15 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

Pyramid of Excellence - mix up the movements

Threshold effort

  • 1 minute #2, 20 seconds off
  • 1 minute #4, 20 seconds off
  • 1 minute #6, 20 seconds off
  • 1 minute #8, 20 seconds off
  • 1 minute #10, 20 seconds off
  • 1 minute #12, 20 seconds off
  • 1 minute #12, 20 seconds off
  • 1 minute #10, 20 seconds off
  • 1 minute #8, 20 seconds off
  • 1 minute #6, 20 seconds off
  • 1 minute #4, 20 seconds off
  • 1 minute #2, 20 seconds off

Strength

  • Resistance #12
  • 3 sets of 10, pull-push with one arm
  • 3 sets of 10, fours

Speed

  • Resistance #1
  • 25 reps pull-push FAST
  • On 30-second intervals; 10 rounds for 5 minutes

 

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