I realized midway through my second sprint that it had been a while since I’ve done prowlers. They always suck, but if you avoid them or just don’t do them, they REALLY suck when you go back to it. They’ll definitely be a staple while I do this program, great for quick work in a short period of time. I’m pretty sure between prowlers, assault bike, and shadow boxing/heavy bag work I’ll have my conditioning covered.
Hell yeah. I keep a moderate load so I can keep my feet moving as fast as possible, but legs are 100% the limiting factor even with just 2 plates. I also occasionally do every other sprint with the super low handles and it’s terrible.
Long story short, I can’t bank the 35 years I have until retirement on my current job. It pays alright and I’d probably be one of the last people they’d lay off but they won’t match our 401K’s anymore and some people haven’t gotten raises in 10 years.
The end goal is nurse practitioner. We’ll see how all this goes - long road ahead.
Yeah, big exercises definitely are soul crushing for high reps, but the little muscles like side delts and forearms are just so fucking painful and annoying, especially because you can just hammer them non stop.
Superset Captains Chair leg raises with a 10# db between my legs and bosu ball crunches, 3x10 each, 60 sec rest between. The captains chair leg raises feel great on my back, and the bosu ball crunches, especially if you get some extension at the bottom, feel like straight torture, aka a great quick ab workout.
50 decline sit-ups
SUPERSET
5 rounds of 30 yards prowler sprint (15 yards there and back)
20 two-count battle ropes (alternating arms, both arms is one rep), 20 double-arm battle rope slams
90 sec rest between sets
I dunno why I got away from doing battle ropes, they’re unparalleled in terms of condensing work into short periods of time. It’s probably because they make me immediately nauseous. Upper body sprints superset with lower body sprints - ow.
Glad I’m not the only one who finds battle ropes disgustingly hard. Videos online make it look like a casual walk in the park, saw a video of Brian Alsruhe doing them as the “rest” in his 10 secs rest on tabatas.
Battle ropes are only as hard as you make them. If you get down into a half squat, a few inches above parallel, and really go to town on the alternating arm ones, and then during the double arm ones just SMASH the ground and give 0 room to move harder or faster, then after about 20-30 seconds you’ll be unable to continue. Tabata is great with them. Supersets are great with them. No matter which way you slice it, with 20-30 second work sets and 100% intensity, set 2 is where you’ll begin to feel like you have to vomit.
Yeah dude, when it comes to conditioning, I just love that guy’s work ethic. Because that’s what it is - he’s not born with anything that causes him to be a conditioning freak, he just works his ass off harder than almost everyone else.