At CP we don’t really recommend any steady state cardio. I’ve written at great lengths as to why I think it’s useless and dangerous. But we can’t just lift heavy all the time, especially if we are trying to really elevate that heart rate and create some serious post exercise oxygen consumption which keeps our metabolic rate raised for hours after an intense workout. (this would be a good thing if we’re trying to lose fat and expose those Baltimore abs)
So we call this type of work metabolic work. While the list of options for this type of work is endless today I think I found something that goes at the top of the list. The prowler (a gruesome sled you can stack plates on to make very difficult). While I have certainly used the prowler before today Brendan and I decided to take a page out of Joe DeFranco’s (gym owner up in Jersey) book and perform some “prowler suicides.”
So what is a prowler suicide. It involves pushing the prowler down 20 yards from the high bars, then jump through the prowler and push back from the low bars on the other side. Then go 15 the same way, then 10, 5, and pass it to your partner. When he gets back, do the opposite (starting at 5, moving up). This goes on for 4 times through.
We decided to throw 70lbs. on the prowler and give it a shot. I was exhausted by the end. It had been awhile since I had done any metabolic work so I wasn’t quite used to it. But it was a great challenge and reminded me why everyone dislikes the prowler so much. The best part was, it only took all of 7 minutes to complete. I’ll let that workout go toe to toe with ANY of that Crossfit nonsense circuits. The best part was, there’s little to no chance of getting injured with the prowler (unlike ANY Crossfit workout I’ve seen). It puts your spine in a great alignment, and there is no eccentric component to pushing a sled, so you won’t be sore the next day or negatively impact your Central Nervous System from proper recovery from your major lifts. This makes it a great metabolic tool to add to your toolbox.