Lockdown workout 8

Here are details for our April 22, 2020 live RipRow workout. 

Working time: 42 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/strength

Pyramid of Doom - mix up the movements

Threshold effort

• 1 minute #2, 20 seconds off
• 1 minute #4, 20 seconds off
• 1 minute #6, 20 seconds off
• 1 minute #8, 20 seconds off
• 1 minute #10, 20 seconds off
• 1 minute #12, 20 seconds off
• 1 minute #12, 20 seconds off
• 1 minute #10, 20 seconds off
• 1 minute #8, 20 seconds off
• 1 minute #6, 20 seconds off
• 1 minute #4, 20 seconds off
• 1 minute #2, 20 seconds off

Gnarly work tolerance/speed

Tabata intervals. Resistance #1, fast movement

• 20 seconds hard, 10 seconds rest; fours
• 20 seconds hard, 10 seconds rest; riprow low
• 20 seconds hard, 10 seconds rest; shredlift
• 20 seconds hard, 10 seconds rest; riprow low
• 20 seconds hard, 10 seconds rest; fours