Quick-start workouts for RipRow

I know you RipRowers are out there ...

The emails, DMs, phone calls, telegraphs and mind messages demanding workouts from the old RipRow site are so deafening I have to start posting some here.

We’ll start with a set of quick-start workouts.

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POSTED JAN. 5, 2018

Hi there!

Thank you for buying your RipRow™ and for visiting this site. I’m so excited I can’t even express it.

You might be like,

“Stoked! I have a RipRow! Now what do I do with it?”

This page will get you started with some workout ideas.

Have fun out there, and please tell me how it’s going in the comments field below.

Lee

(It’s crazy to watch these now. At this point I had no shoulder joints left. I was living in so much pain, I don’t have words but I can see it in my mannerisms and hear it in my voice. This machine, the RipRow, build so much skill and strength that it bought me another 10 years until I had to replace my shoulders. It’s truly an excellent training tool.)

Pick a stance

This video shows the three main stances you’ll be using. If you use bike stance, be sure to switch feet between sets (or halfway through sets).

Pick a level

You can count reps and sets on a Riprow™ just like when you’re lifting weights, but I think it works better to go by time. Treat each block of work (each “set”) as an interval.

Here are some interval durations for RipRowers of various levels:

• Beginner: 1 minute

• Intermediate: 3 minutes

• Advanced: 5 minutes

Do an interval, rest a moment then do another. If you feel great, rest less.

You might be a pro athlete, but you’re a beginner RipRower! RipRow is taxing in a very unique way. Start slow. Focus on form. Build intensity, resistance and duration gradually. You might feel great right now, but you might not feel that way in the morning.

Start with 1-minute intervals. If you can handle more work, don’t rest between sets.

Warm up

Set the machine to light resistance (1-4) and alternate ShredLifts and Low Rows for 5-10 mins until you feel warm. See below for movement videos.

Pick a workout

Start at the top of the list, with Workout A. The workouts start short and simple. As you work down the list, the workouts get longer and more complex.

When a workout gets easy, you can A) work faster, B) add resistance to the dampers or C) start doing a more challenging workout.

Do a RipRow™ workout every day. With the RipRow™ we’re not just building physical fitness. We’re also building the neuromuscular patterns — muscle memory — that help you ride safer, better and faster. These patterns can win races and quite literally save your life.

So use your RipRow™ every day. If you’re tired and pressed for time, do 5 minutes easy. Heck, do one minute easy. But do something every day or — even better — more than once per day. The more often you do the moves, the better your body adapts to them.

This is called greasing the groove. You have to watch this video:

Once you’re in the RipRow™ groove, you might do a hard workout a few days per week and an easier workout on the other days, or as a warmup for riding.

(Movement videos are below, thanks to the Wayback Machine.)

Workout A: 5 minutes
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute

Workout B: 7 minutes
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
StraightRow 1 minute
StraightRow 1 minute

Workout C: 10 minutes
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
LowRow 1 minute
StraightRow 1 minute
StraightRow 1 minute
StraightRow 1 minute
StraightRow 1 minute

Workout D: 10 minutes
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
LowRow 1 minute
StraightRow 1 minute
StraightRow 1 minute
StraightRow 1 minute
RoundRow 1 minute
RoundRow 1 minute
RoundRow 1 minute

Workout E: 10 minutes
ShredLift 1 minute
LowRow 1 minute
ShredLift 1 minute
LowRow 1 minute
RoundRow 1 minute
RoundRow 1 minute
Cornering to the right 1 minute
Cornering to the left 1 minute
Cornering to the right 1 minute
Cornering to the left 1 minute

Workout F: 10 minutes
ShredLift 1 minute
LowRow 1 minute
RoundRow 1 minute
RoundRow 1 minute
Cornering to the right 1 minute
Cornering to the left 1 minute
Cornering to the right 1 minute
Cornering to the left 1 minute
Slalom 1 minute
Slalom 1 minute

When you add cornering and slalom (workouts E and F), you’re getting a very complete workout, especially for your core.

Here are the moves

How’s it going? Ask questions and give me feedback in the comments form below.

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I still RipRow on a regular basis. There’s no more efficient way to train off the bike for shred.

Have fun out there,

Lee

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