Lockdown Workout 21

Here are details and video from our May 22 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/strength

Pyramid of Excellence

1 minute threshold effort, 20 seconds off

• #2, shredlift
• #4, riprow low
• #6, riprow high
• #8, corner left
• #10, corner right
• #12, fours
• #12, fours
• #10, corner left
• #8, corner right
• #6, riprow high
• #4, riprow low
• #2, shredlift

Speed/suffering

• Resistance #1
• 1 minute pull-push as fast as you can
• 1 minute off
• Repeat for 5 cycles