RipRow workout: 32 minutes of Excellence

Last night’s group RipRow workout class at Enduro MTB Training was short but effective:

Total time: 32 minutes

Work time: 23 minutes

DYNAMIC WARMUP

Led by Dee Tidwell of Enduro MTB Training. 

ENDURANCE/SKILL

Moderate resistance, working at or above threshold power

5 minutes x 4 sets of various moves

Set 1

• 1 minute shredlift
• 1 minute low row
• 1 minute shred lift
• 1 minute low row
• 1 minute shredlift
• 1 minute rest

Set 2

Steering locked

• 1 minute shredlift left arm, left foot forward
• 1 minute shredlift right arm, right foot forward
• 1 minute low row left arm, left foot forward
• 1 minute low row right arm, right foot forward
• 1 minute shredlift FAST with both arms
• 1 minute rest

 Set 3

• 1 minute corner to the left
• 1 minute corner to the right
• 1 minute corner to the left
• 1 minute corner to the right
• 1 minute slalom
• 1 minute rest

Set 4

• 1 minute fours pattern
• 1 minute fours pattern
• 1 minute threes pattern
• 1 minute threes pattern
• 1 minute round row
• 2 minutes rest

STRENGTH

High resistance, full power

• 10 reps of the fours pattern (that’s 40 moves)
• 2 minutes rest
• 10 reps of the fours pattern
• 2 minutes rest
• 10 reps of the fours pattern

Done. Everyone was worked including me!