Lockdown Workout 21 | RipRow™
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Lockdown Workout 21

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

 

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