Lockdown Workout 23 | RipRow™
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Lockdown Workout 23

Lockdown Workout 23

Here are details and video from our May 29 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

Macky Franklins. Resistance #4-6.

  • Minute 1 - 15 seconds riprow low, 45 seconds turn left
  • Minute 2 - 15 seconds riprow high, 45 seconds turn right
  • Minute 3 - 15 seconds riprow low, 45 seconds turn left
  • Minute 4 - 15 seconds fours, 45 seconds turn right

5 rounds of this

Strength

  • Resistance #12
  • 3 sets of 10, fours

Speed

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

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