Functional Rope Training w/ Mike

In this short clip, Mike performed these 3 very challenging (the Indoor Prowler weighed over 200 lbs.) reps, per set, pulling & pushing the bench with a rope attached to it.
I didn’t shoot the cable chops, just the Prowler work.

The goal was to complete the 3 reps in less than :40.
Mike finished in :32!

I had Mike do three functional exercises.
What that means to me, is exercises that use a lot of muscle integrated together, to accomplish the goal, that also help prepare you for everyday life tasks.
The first part, pulling, utilizes the legs in stability, while the upper body pulling muscles & rotational abs are working dynamically.
The second phase, Mike’s upper body pushing muscles & abs are working in stability, while his legs are working dynamically.
These 2 simple moves use all the muscles & create a high heart rate response.

If you don’t have a lot of time, this workout is an excellent choice.
Progress safely.
Over time you can increase the weight used, the speed at which you complete the reps, and how many sets (volume) you complete.

Try this!

live right, Keith

P.S. This footage was shot @ TEST Sports Club in Tinton Falls, N.J.


  • Jay

    Hey Keith, nice post!

    Comment | October 30, 2010
  • Great job Mike! We will have to try that prowler bench exercise for our OutdoorFitters.

    Comment | October 30, 2010

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