Prowler Suicides and Plank Rows Video
May 23, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
Prowler suicides = awesome.
Plank rows = awesome.
Prowler + plank rows = pain.
Plank rows are an exercise I introduced on Synergy a few months ago. (Read about it = Plank Rows and Gym Variations). It is an abdominal plank combined with a hand over hand sled row. Plank rows involve an incredible amount of core stability, grip strength, and fortitude.
The “prowler” is an awesome piece of equipment sold by Elitefts.com. Ours is kind of the “ghetto version.” Either way, the push/pull sled is like riding a motorcycle or traveling to a foreign country - everyone should experience it at least once in their life time!
Finishing Circuit
- Prowler Suicide (approximately 7 yards, 14 yards, then 20 yards)
- Plank Rope Rows (50 ft rope)
- 4 timed Circuits with 2 minutes rest
Well…two of us finished all 4. A few people, perhaps wisely, bowed out after two, and another one dropped dead after 3 (figuratively of course).
The standard finishing position for this circuit
Prowler Suicides and Plank Video
I would have included the other people running them….but I don’t think anyone wants to watch hacking during a 20 minute video!
- Joe Hashey, CSCS -
PS. Whip your butt in shape with Bull Strength Conditioning.
Double PS. Catch my little tribute to “24″ at the end of the video?
[New Post] Prowler Suicides and Plank Rows Video – via @twitoaster http://synergy-athletics.com/effective-s...
He who makes a beast out of himself,gets rid of the pain of being a man!!!!
Good work keep up the awesome videos. I have 6 weeks of ankle rehab left before I get to be back working like this!!! I am so excited…you have me more fired up than I ever have been in my life!!
damn looks like a killer circuit but i need the gym variation gonna try this one out with the gym vaiation
Thanks Isaac!
Nelson,
A good “gym variation is to hop on a tread mill but do not turn it on. Put your hands on the front and drive against the belt for 8 seconds, slow to a stop for 3 seconds, and repeat x 3. Then go over to the cable cross over, set it on the low setting with the rope attachment. Get in a plank and row, then let it back. Switch hands quickly and to the other side. Perform 8 rows each arm
I hope that helps for the commercial gym goers! Might get some crazy looks, but it is extremely effective!
Joe
Thanks again for the inspiration to do something crazy. I hate suicides but hate them even more now!
We don’t have a prowler but we did do Suicide Sleds. Not fun. But we’ll do them again!
Shout outs to you from our crew on the video at:
3:00, 4:04, 4:30, and 4:44.
http://jonesercise.wordpress.com/2010/05/25/devastating-conditioning-workout/
I officially have my first fight lined up for 11/24 and am doing a lot of searching through your blog for killer conditioning circuits so I’ll be ready. This is definitely going to be worked in to my conditioning program for it. I’ll keep you posted on how I’m doing with it; thanks Joe!
SIMPLY BRUTAL!