Hand Over Hand Rope Work

Training 5/3/1
1

I have a 50 foot length of 2" rope. Could anyone refer a good workout or template for hand over hand work using the prowler.Sets/ weight/ etc…?

2

Load it with a weight that is challenging to pull the whole 50ft. and then pull the sled all the way to you. Repeat 3-6 times. No one can give exact weights because the friction will always be different plus we know nothing about your abilities.

3

[quote]boulder6pfd wrote:
I have a 50 foot length of 2" rope. Could anyone refer a good workout or template for hand over hand work using the prowler.Sets/ weight/ etc…?[/quote]

For my strongman moving events I just use the same % as the main lifts, e.g. week 1 65%,75%,85% for 50’

4

Start light - add weight. That’s all I do. No real thought goes into it.

5

Thanks fellas

6

One hand at a time, you can go heavier and do two hands at a time. Good bang for your buck as it hits a lot of stuff. Rope burrs can be an inconvenience so I use mechanics gloves.