Here are some advanced moves to harden your core, hips and shoulders. 

Two legs and one arm.

One leg and one arm (same side).

One leg and one arm (opposite sides). This is challenging! 

Or: How to build strength on the RipRow.

Our friend Fairlee Frey fairleefrey_mondin is prepping for XCE world championships. Her coach Mike Durner coachdurner has devised a 12-week build — and they’re incorporating RipRow into the mix.

Our friend Lem Stevens has made huge progress in his quest to bunny hop higher on his mountain bike.

I asked him to send a video showing his off-bike training (which includes RipRow, Olympic lifting and more), and he kindly obliged.