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top 55 favoriteand a winner that is listed at the end of the article. Did you make one of the top 55 Prowler workouts? 1.) The Marathon: start with body weight or more in plates, and go as far as you can. Once you hit the wall, do 20 free-standing body weight squats. Go as far as you can with the Prowler again and as soon as you stop, do a 40-yard sprint. Repeat 5 times. Dan Go Hard Ek strom 2.) Death Rally: load up the Prowler with your body weight in plates, then do 20, 20-yard sprints for time. Try not to die. Daven Williams 3.) Do 40 yards for 10 trips, while alternating high/low handles with 90 pounds. The hardest part becomes staring at the watch for 5 minutes afterward to see if you survived not getting the Prowler Flu. Gerald Santoleri 4.) I bought one for in our gym to push down our 30-yard walkway. After deadlift day, we add plates every other trip until we cant move it the full 30 yards. Then, we work back down. Brian Sealock 5.) Just push til you puke! Do 30-yard sprints on asphalt (down and back). Then, add two more plates and repeat. Continue until vomiting occurs. Then, do at least two more runs! Todd Marcoullier
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18 May 2012 10:41 AM | 9 Comments EFS Classic: Lee Gerneys Home Gym
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18 May 2012 6:30 AM | No Comments How a Home Gym Can Save You MONEY?
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15.) Simple and easy load Prowler to appropriate weight, depending on the person this could be different, do a 15-yard sprint with the high handles, then jump through the Prowler, over the low handles, turn around and push back with low handles. Do this at least 10 times, more if you wish. Track times with a stopwatch for best results. Jonathon Leitch 16.) I strap my son in the harness and he pulls 2 x 20 yards each to finish his workouts. Then, he hops on the back and makes me pull him around. Grant Christiansen 17.) Get three or four people together and use somewhere between 90 and 180 pounds. Push 80 feet, run back and do 10 sledge swings per arm. Do these Indian Style for 10 rounds. So basically the Prowler and sledge never stop swinging. Bryan Benzel 18.) 3 x Giant Set: 40 yard chest press, 40 yard row, 20 yard reverse fly, 20 pull-throughs. Finish with 5 x 20 yard pushes with as much weight as possible. I wrote an article for SCJ (this months issue) on the benefits of using a sled using the Econo Prowler as an example. Nathaniel Jenk ins 19.) First, load it. Push until you cant anymore. Wait until breath returns. Repeat 2 and 3 a few times. Turn Prowler around, repeat 2 and 3 until home. Additional benefit is that if I do this at 5:30AM I get to piss
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26.) We have our wrestlers use it to perform their step-knee-step technique, so they will build explosive power when they shoot their double legs. Eric Semifero 27.) Attach a long rope to the Prowler, push it 40 yards, sprint back and then pull it to you. Repeat. Max Keirn-Whiting 28.) Favorite Prowler workout so far: use the Econo Prowler and load 45s on each side. Do 30-yard sprints on asphalt for however long it takes to get to 100 total. Did it this past Saturday for charity. Took me right at two hours and I raised $2,800 for a local teen with cancer. Ill send yall the video when I get it fully edited. David Allen 29.) Prowler Marathon: the day I received my Prowler, I put 90 pounds on it and pushed it a half mile lap in my neighborhood. It took me 75 minutes! Zach Rounsaville 30.) Eight person workout. Place keg on Prowler and have two people push the Prowler for 25 meters. Each person drinks a beer. Rotate to next pair and repeat. Works best with rugby forwards. Matthew Stafford 31.) Prowler shuttle on thick turf (weight dependent on individual, usually 25-45 pounds per side) 5 yards high, bring back 5 yards low 10 yards high, bring back 10 yards low 20 yards high, bring back 20 yards low Puke x 5 if still able to move. Zach Blanton
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If you are going to adhere to a diet for the long haul, youd better incorporate foods you like. Heres why.... http://t.co/MTE53SAeGE (http://t.co/MTE53SAeGE) about 4 hours ago
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38.) Heavy upright Prowler drags down. Backward Prowler drags back. Distance is about 30 yards, 3-6 sets, weight is as heavy as humanly possible. Cj Appenzeller 39.) 100kg 0kg challenge. 25m low handle, 25m high handle. 100kg there and back, 90 there and back, 80,70,60,50,40,30,20,10,0. Total of 22 lengths for time. Quickest time was 10.21, slowest was 25.31! And you have to remove your own weights. Hahahaha! David Cross 40.) Prowler Mile: I used the turf in the gym which is 15 yards and went down and back with 90 pounds on the Prowler for a total of 60 laps or 1,800 yards. It took me 76 minutes for the mile and 32 minutes for a half mile. Ben Podbielsk i 41.) Steep incline hill pushes: 10 sets. On the first set, try and beat prior weeks first set and total time for all 10 sets should be tried to be beat from each week. Add 25 pounds to each set. Joshua Harvey 42.) 40 yard harness pulls, adding plates every two pulls until you get up to a max pull. Great for truck pull training adding an arm-over-arm rope is great, too. Keith Thompson 43.) 20 yard pushes x 8. 40 yard pulls x 4. Tug of war with 2 x 50 rope x 5. Push and release 8 x 4. Jay Kearney 44.) Hook the ropes on the Prowler and add however much weight you want. Do the ropes for one minute, 15 seconds of slams, alternating, inside out circles, and jumping jacks. Then push the Prowler 30-40 yards and pull it backwards from the ropes. Matt Johnston 45.) My training partners and I coin our most brutal prowler workout as The Masochistic Mile. It consists of the four of us with three stations going one mile around the neighborhood. Here are the stations that we rotate: Load the Prowler with 180 pounds 55 pound kettlebell farmers walk with the Fat Gripz (http://www.elitefts.com/view/?sp=3181) Holding the Swiss bar (http://www.elitefts.com/view/?sp=2468) overhead Everyone stays on pace with the person pushing the Prowler, with the fourth person resting. The pusher goes to rest after his bout and we rotate accordingly. Evan Wehner
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Schad Posted April 27, 2012 at 7:54 PM Speed and strength circuit for conditioning. Use 6-8man team, attach each with a 40 foot rope Strength = 180-225lbs (done once) Speed = 90lbs (done twice)
Pull the prowler 40 feet, then push it 40 feet so the next man can do it! Complete 8 rounds, Indian style so it never stops moving. 5. Reply (/training-articles/the-55-best-prowler-programs-rach-add-header/?replytocom=631537#respond) Kyle Posted May 9, 2012 at 7:10 PM Love the workout with the keg! Speaking as a rugby forward myself, ill have to incorporate this into my training! Trackbacks / Pings 1. Prowler Heaven jordyand34 (http://jordyand34.wordpress.com/2012/08/10/prowler-heaven/) Leave a Reply Name (required)
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