Team Power Prowler!
CrossFit WOD - Team Power Prowler Teams of 3 Complete 5 intervals each, each for time (2:00 or less time domain per rd). 1 partner works through a full interval at a time while the others rest. At appropriate pace and loading, should give a 1:2 work to rest ratio.
10 Shoulder-to-Overhead - 165/110# 100m Prowler Push (moderate weight that can be done without stopping and performed at a jogging pace)
GREAT to have so many visitors join our teams today! Thankful to have the new athletes and the greater CrossFit communities from all over the world be part of the local CrossFit community and share the same love for CrossFit - suffering together!
(Click on the title link to the article and scroll down to the 3rd video. You might recognize some of our Steve's Club and CFF athletes and coaches featured in the article!)
1. Leg and Core Hypertrophy
Increased muscle hypertrophy is a primary benefit from doing long duration (45-90 seconds) prowler pushes. By pushing the sled at the above angles (described in the video by Mark Rippetoe), you challenge the quads, glutes, abdominals, erectors,and upper body to stay rigid and contract for prolonged periods of time, which has been shown (time under tension training) to increase muscle growth. This is a great way for lifters who have injuries and/or are trying to limit spinal loading yet looking to add quality muscle mass and training volume within their training programs.
2. Active Recovery
Prowler pushes and sled training is a great way to increase blood flow to active tissues for recovery purposes (when done at lower intensities). Prowler pushes involve concentric muscle contractions, meaning that they do not induce eccentric strains upon the muscles (which have been linked to delayed onset muscle soreness). IN doing so, you limit muscle soreness all while helping to increase blood flow to damaged muscle tissues (from previous training to ultimately increase the recovery process of the body.
3. Work Capacity / Conditioning
The prowler push is a great modality for low impact conditioning and work capacity training for nearly every athlete. Whether you goals are power, strength, muscle endurance, or weight loss, the prowler push can be modified (based on loading, time intervals, rest periods, etc) to fit the needs and exercise physiology of the sport.
4. Sprint Mechanics
When angles are changed so that they are similar hip and knee angles found in sprint mechanics, the prowler can be a great way to increase leg drive and force output (unilaterally). By doing so, you can increase the force output and ground reaction forces of the lower body during running, sprinting, and other athletic movements, helping to create faster, stronger strides.
5. Functional and Sport Training
Pushing the prowler, cars, opponents, and handling loads in dynamic ways is a key skill and foundational movement pattern that many humans should have within their skill set. Throughout most sports, human interactions, or daily life, the ability to contract the core, upper body, and carry/pull/push heavy loads can come in handy. Doing this safely by learning proper hip angles, leverages, core stability, and developing enough muscle mass are all benefits of the prowler push and can have a drastic impact on one’s athleticism and functional fitness and strength.