Thread: Death By Prowler!

My gym just finished a remodel last week and it now includes a fake grass functional training area. It includes a prowler.

Not knowing what to expect, I went in there after PT one day planning on doing squats, pullups, prowler, and rows. I just did the prowler. No weight, just 3 sets of about 4-5 reps ( a rep being running/jogging across the room and back ). I was done. I couldn't breath, hell I could barely stand. My heart was beating like crazy for a good 10-15 minutes afterward. I'm sold.

What kind of workouts would you suggest for a non-SWAT level guy? I might do metabolic work like this once a week, and heavy drags for one of the lower workouts, but more ideas are welcome.

Originally Posted by danzik17

My gym just finished a remodel last week and it now includes a fake grass functional training area. It includes a prowler.

Not knowing what to expect, I went in there after PT one day planning on doing squats, pullups, prowler, and rows. I just did the prowler. No weight, just 3 sets of about 4-5 reps ( a rep being running/jogging across the room and back ). I was done. I couldn't breath, hell I could barely stand. My heart was beating like crazy for a good 10-15 minutes afterward. I'm sold.

What kind of workouts would you suggest for a non-SWAT level guy? I might do metabolic work like this once a week, and heavy drags for one of the lower workouts, but more ideas are welcome.

As you found out th hard way, the Prowler does not care what type of condition you think you're in, it will still kick your ass

EliteFTS, maker of the prowler has a lot of good info using for conditioning/GPP.

Personally, I tend to rotate it in my own program depending on the goal of the day. It also allows for a lot of variety. It's tough to say with the Prowler do X weight for X distance types recs as people (obviously) have different strength and or conditioning levels, but also, depends on the surface the prowler is being used on. Makes a huge difference to the level of resistance if its turf, black top, rubber gym flooring, etc.

On a conditioning/GPP focused day, I may push for speed using lighter weight down using the high handles, and back using the low handles X 3 cycles. That's a simple and tough workout, at least for me.

Or, same as above vid, just lighter weight (3 forward, 3 reverse).

Or, mix it in with a total body type GPP/conditioning day such as:



Never fails to kick my ass. Did that the other day with a buddy who is quite the conditioned stud and decade younger then I and we were smoked. Sadly, we don't look nearly as good as Kelly does doing that workout

I wish we had one !

Originally Posted by ckcrown84

I wish we had one !

My gym does not have one. That's my personal Prowler. Want one, I'd say get one. Best $$$ you'll spend. Econo Prowler will be less $$$.

Wow...... couple of Horses working out here.

Huge respect to you Bros

Originally Posted by triplstep

Wow...... couple of Horses working out here.

Huge respect to you Bros

Not bad for an old guy

I can vouch for the awesome factor of the prowler. I have never been really creative with the device, but it doesn't matter how you use it, it will still leave you breathless.

One of the great things and doing GPP work with a sled or prowler is the removal of a loaded eccentric portion of the movements. This greatly reduces the muscle damage, meaning you can get in more volume to improve work capacity and generate metabolic demand with the muscle, without a lot of extra microtrauma.

the modern day wheel of pain.