Lockdown Workout 19 | RipRow™
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Lockdown Workout 19

Lockdown Workout 19

Here are details and video from our May 18 workout. Featuring a Tabata pyramid (special fun)!

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

  • Tabata Pyramid
  • 20 seconds HARD, 10 seconds rest, 4 minutes, fours, resistance #4
  • 20 seconds HARD, 10 seconds rest, 4 minutes, riprow low, resistance #8
  • 20 seconds HARD, 10 seconds rest, 4 minutes, riprow high, resistance #12!!!
  • 20 seconds HARD, 10 seconds rest, 4 minutes, riprow low, resistance #8
  • 20 seconds HARD, 10 seconds rest, 4 minutes, fours, resistance #4

    Speed

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

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