Lockdown workout 3 | RipRow™
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Lockdown workout 3

Lockdown workout 3

Here are details (and video) from our April 10 live RipRow workout.

Working time: 35 minutes
Total time: ~45 minutes

Warmup

Resistance #1 easy effort

  • 3 minutes shredlift
  • 1 minute pull-push
  • 1 minute riprow

Endurance

“Macky Franklin” intervals 

Resistance #1-6

  • 10 minutes riprow or shredlift at moderate (threshold) effort
  • Sprint hard for 10 seconds at beginning of each minute
  • Rest a few minutes
  • Repeat another 10 minutes

Fun!


Strength

Resistance #4-12 full effort

  • 10 reps riprow low left arm
  • Rest
  • 10 reps riprow low right arm
  • Rest
  • 10 reps riprow left arm 
  • Rest
  • 10 reps riprow right arm
  • Rest
  • 10 reps riprow low

Speed

Resistance #1

  • 10-50 reps as fast as you can
  • On one-minute intervals
  • 5 rounds

Whew! That was a good one. 

 

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