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!