RipRow workout: 32 minutes of Excellence | RipRow™
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RipRow workout: 32 minutes of Excellence

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!

 

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