Lockdown workout 7 | RipRow™
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Lockdown workout 7

Lockdown workout 7

Here are details from our April 20, 2020 live workout. Yeah we did some Tabatas!

Working time: 40 minutes

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 shredlift
  • 1 minute riprow high
  • 1 minute riprow low

Endurance

Resistance #1-6

  • 4 minutes fours with 10-rep sprint at beginning of each minute
  • Rest
  • 4 minutes riprow low with 10-rep sprint at beginning of each minute
  • Rest
  • 4 minutes Tabata 20 seconds hard, 10 seconds rest; fours
  • Rest
  • 4 minutes Tabata 20 seconds hard, 10 seconds rest; riprow low
  • Rest
  • 4 minutes Tabata 20 seconds hard, 10 seconds rest; fours

Strength

Heavy resistance #4-12 both dampers

  • 10 reps corner left
  • Rest
  • 10 reps corner right
  • Rest
  • 10 reps riprow low
  • Rest
  • 10 reps riprow low
  • Rest
  • 10 reps fours

Speed

Resistance #1

  • 20 reps pull-push or low row - as fast as you can!
  • On one-minute intervals

5 rounds

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