Lockdown workout 9 | RipRow™
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Lockdown workout 9

Lockdown workout 9

Here are details and video for our April 24 workout. This was a good one!

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

Macky Intervals

  • 4 minutes mixed movements at threshold effort
  • Sprint hard 10 reps fours at beginning of each minute
  • Rest
  • 5 rounds

Strength

  • Set of 10, mixed movements
  • Rest 
  • 5 rounds

Speed

  • 20-60* reps pull-push or riprow low
  • On one-minute intervals
  • 5 rounds

*Macky Franklin did 80!

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