We use the game-changing RipRow to dial-in and train:
- A single, universal body position
- One universal movement pattern
Training on the RipRow develops:
- Consistency
- Endurance
- Strength
in a mountain bike specific form resulting in consistent, automatic movements on the bike.
Training with the RipRow will make you safer, stronger, more efficient, and ultimately faster, than your competition.
The following mountain bike workouts use the RipRow to develop strength, endurance and movement speed.
Each workout is designed around 3 ten minute (ish) intervals. You should always start with a warm-up block but feel free to pick and choose the endurance, strength and speed blocks to suit your needs and energy levels.
The Sagua-Row RipRow Workout – 32 min
Warmup & Balance
12 minutes on R1 Push & Pull:
- 2 minutes shred lifts slow, stretching it out
- 1min bike stance, one arm push/pull
- 1min bike stance, one arm push/pull, goofy foot
- 1min corner left
- 1min corner right
- 1min corner left
- 1min corner right
- 1min left foot, moto position, left arm 4s
- 1min right foot, moto position, right arm 4s
- 1min left foot, moto position, right arm 4s
- 1min right foot, moto position, left arm 4s
Endurance
10 min at Resistance 4-6 Push & Pull
Swap stance at 1min intervals
- 2min 1-arm 4s – bike stance, same arm as foot forward
- 2min 1-arm 4s – bike stance, same arm as foot forward, swap arms at 30sec
- 2min RipRow high – bike stance
- 2min Fours – bike stance
- 2min RipRow low – bike stance
Strength
10min
Two 5min intervals at front of deck with longer RAD
- R12 pull, R6 push Shred Lift
- R6 pull, R6 push Fours
The Pal-Row Verde RipRow Workout – 32 min
Warmup & Balance
10 minutes on R1:
- 2 minutes shred lifts slow, stretching it out, moto stance
- 8min fours moto stance
Endurance
12 min at Resistance 4-6 Push & Pull
Swap stance at 1min intervals
- 2min 1-arm Fours bike stance, same arm as foot forward
- 2min RipRow High – bike stance
- 4min Fours – bike stance one arm, same arm as foot forward
- 2min RipRow Low – bike stance
- 2min Fours – 1-arm bike stance one arm, same arm as foot forward
Strength
10min
Two 5min intervals at front of deck with longer RAD
- R12 pull, R6 push Shred Lift
- R6 pull, R6 push Fours
The Ocoti-Row Workout – 32 minutes
Warmup & Balance
12 minutes on R1
- 4 minutes shred lifts slow, stretching it out, moto stance
- 2 min bike stance, one arm push/pull, swap stance at 1min
- 1min corner left
- 1min corner right
- 1min left foot, moto position, left arm 4s
- 1min right foot, moto position, right arm 4s
- 1min left foot, moto position, right arm 4s
- 1min right foot, moto position, left arm 4s
Endurance
10 min at R6, Swap stance at 1min interval unless noted otherwise
- 4min Fours – bike stance one arm, as forward foot
- 2min RipRow High – bike stance
- 2min RipRow Low – bike stance
- 1min Sixes moto-stance
- 1min Eights moto-stance
Strength
5 min at front of deck with longer RAD
- R12 pull, R6 push Shred Lift
Speed
5 min moto-stance at R1, 10 sets
- 30 sec push-pull 25 reps FAST, rest for balance of 30s