Whenever someone shares with me a horrible, painful, vom-worthy workout they’ve done, my first thought is always “well, that sounds fun!”
“You have a weird idea of fun, KK…” is pretty much always their reply. And they’re probably right, I’m the person who finds burpees genuinely a great time after all. I’m not entirely sure if this means I’m odd or just that I don’t get out enough 😉
So when Scotty shared this workout the other day I thought it sounded seriously epic and I couldn’t wait to drag one of my pals along to try it with me. Well, I have got to admit. I finally found a workout that I wouldn’t class as “fun.” This thing was awful! But in the best way possible.
Now, I challenge all of YOU to give this baby a try in open gym!
To complete the workout: grab a partner (someone who won’t hate you for making them do this). Choose your weight for deadlift (I used 50kg, Scotty used 70kg) and load the prowler up with weights. The original workout Scott shared included a row instead of the prowler, however since we don’t have a rower at PM we’ll be using the prowler instead!
So, you and your partner will chip away at the pushes/reps together. For example, one of you will start on the prowler and do as many laps as you can while your partner waits, then you swap over and your partner does as many as they can, then swap again. You keep building on until you’ve done 25 total. Next, you move onto deadlift and do the same again, then repeat with box jumps. Your rest is just while you’re waiting for your partner to complete their rests, aim for one of you to always be working.
*If you do have access to a rower, the workout started with a 1000 metre row, then dropped by 200 metres each round.
25 Prowler pushes
100 box jumps
20 Prowler pushes
80 box jumps
15 prowler pushes
60 box jumps
10 prowler pushes
40 box jumps
5 prowler pushes
20 box jumps
Since Scotty is wild he did two rounds of the last set, but when I gave it a whirl I was not feeling so hot by the end, so I did not indulge in such craziness! However, if you’re feeling strong by the end go ahead and do the last set twice…if you dare 😉
Let us know if you give this workout a try or better yet, share your sweaty selfie after the fact!
Happy lifting, peeps!