Lockdown workout 6 | RipRow™
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Lockdown workout 6

Lockdown workout 6

Apr 20, 2020 Posted by: Lee McCormack

Here are details from our April 17 workout. Featuring Tabata intervals!

Work time: 36 minutes

Part 1 (Facebook crashed part way through the workout) Part 2

Warmup

Resistance #1

  • 1 minute shredlift two hands
  • 1 minute pull-push left hand
  • 1 minute pull-push right hand
  • 1 minute shredlift left hand on right grip
  • 1 minute shredlift right hand on left grip
  • 1 minute riprow low two hands

Endurance

Resistance #1-6. 2x resistance for pulling vs. pushing.

Tabata intervals - so hard and so good!

  • 20 seconds hard
  • 10 seconds rest
  • Repeat for 4 minutes

Rest a couple minutes and stretch

5 rounds

  • Round 1 - riprow low
  • Round 2 - riprow low
  • Round 3 - riprow low
  • Round 4 - fours
  • Round 5 - fours

Strength

Resistance #4-12 both dampers

  • 10 reps pull-push left arm
  • Rest
  • 10 reps pull-push right arm
  • Rest
  • 10 reps fours
  • Rest
  • 10 reps fours
  • Rest
  • 10 reps fours

Speed

Resistance #1

  • 10-25 reps pull-push or low row
  • On one-minute intervals
  • This is about speed, not suffering (see Tabata intervals above)

5 rounds

1 comment

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