The prowler is one of the most useful pieces of exercise equipment a gym can have. It’s versatile, highly effective and used as a powerful training tool by all kinds of athletes. Sled training can significantly improve speed and strength and can be used for conditioning, bulking up, and as an active recovery method. But if there’s one thing the prowler is best for, it’s giving you a killer workout that puts your strength and stamina to the ultimate test. 

Below are 3 prowler workouts for strength and conditioning that are sure to make you sweat and leave you sore, whether you’re a beginner or a pro athlete. 

Workout 1: The Prowler Challenge

The original killer prowler workout, the prowler challenge was first shared online by Joe DeFranco 10 years ago. According to DeFranco, this is the first exercise you should do on the prowler and the challenge everyone has to pass before moving on to any others. Don’t let the fact that it’s a beginner challenge fool you, there’s nothing easy about it. A few minutes after finishing this challenge is when what DeFranco calls the “prowler flu” kicks in. The real way to know that you passed the test is if you can do it without puking.

How to do it:

  • Load the prowler with two 45-pound plates and two 25-pound plates (140 pounds total). 
  • Grab the low horizontal handles and sprint for 30 yards
  • Rest for 1 minute 
  • Grab the vertical poles and sprint back to the starting place (30 yards)
  • Rest for 1 minute
  • Repeat for one more round 

Workout 2: Ascending Load

Once you’ve proven yourself in the prowler challenge, it’s time to up the ante. Whereas the first challenge has a set weight and distance, this one forces you to keep going until you can’t anymore. The ascending load is a true test of strength and a great way to increase strength fast.

How to do it:

  • Load weight onto the prowler 
  • Push for a 20-yard shuttle
  • Immediately add weight and shuttle another 20 yards 
  • Repeat until you can’t complete a 20-yard push without stopping
  • Optional: Work your way back down, removing weight after every 20-yard push
  • It should look something like this:

45 lbs – 20-yard shuttle

90 lbs – 20-yard shuttle

135 lbs – 20-yard shuttle

180 lbs – 20-yard shuttle

225 lbs – 20-yard shuttle

270 lbs – 20-yard shuttle

315 lbs – 20-yard shuttle

360 lbs – 20-yard shuttle

Workout 3: Plank Rows with Prowler

This last challenge is hardcore, literally. This intense core strengthening workout is definitely going to leave you sore the next day. But it will be well worth it. Plank rows strengthen your abs and obliques which will improve your stability and help prevent injury. 

How to do it:

  • Attach a rope to the prowler
  • Get into plank position and grab onto the rope 
  • Pull it toward you
  • Repeat pulling with both arms

Athletes, teams, and trainers who know the power of the prowler probably use it more than any other piece of gym equipment. The sled can be pushed or pulled and a lot of prowler workouts can be modified with a focus on either speed or weight, depending on what it is you want from your training. If you’re looking to see big results fast and you’re up to the challenge, the prowler will get you there.