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Old 12-14-2011, 08:39 PM   #1
Matthew Vesey
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Wondering if this will suffice for a brutal Conditioning Workout?

I am awaiting my order for the Rogue Butcher and was designing a few workouts to put myself and a few of those I train with through to "break it in".

I have two Conditioning workouts in mind (Both done on separate days)

Workout 1:
For Time:
Lay out 55lb plates x2 and 45lb Platesx2 on the Ground.
50 Yard butcher Push
50 Yard run back
50 Yard Run holding 55 (place it on Butcher)
50 Yard Run Back
50 Yard Run with the other 55 (Place on Butcher)
50 Yard Run Back
50 With 45 (Place on Butcher)
50 Back
50 With 45 (Place on Butcher)
Push Butcher W/ 2x 55 plate and 2x45 plate 50 yards back to the finish line.


Workout 2:
Load Butcher with adequate weight for the individuals strength levels and attach Rope for pulling.

3 Rounds for Time:
25 Yard push
Back Peddle 25 yards
25 Yard Pull


-If either of these are overkill, I was thinking about limitting the plates to 55x2 only instead of 55x2 and 45x2 as well as limiting it to 25 yards instead of 50 for the push.

Looking for ideas that will test limits without killing someone.
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Old 12-14-2011, 10:06 PM   #2
Matt Rexin
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

I had to look up what a butcher was, it turns out it's a renamed prowler. Prowler/ Butcher pushes really depend on the surface you use them on, grass or softer ground is harder to use than concrete or ashphalt due to the "give" of the surface.
Adjust it according to the surface.
For the carries, will you carry the plate overhead, cradled across the chest, pinch grip, suitcase style? Maybe change it up to emphasize different varieties of carrying.
Just some things that will make this more varied. Best advice to you is to try it out and see how gassed you get, and make changes accordingly.
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Old 12-14-2011, 10:45 PM   #3
Robert Fabsik
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

Both WODs look fun and will be tough but not murder unless you are pushing the Butcher on a high friction surface. You might start out with 4 45's.
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Old 12-15-2011, 06:34 AM   #4
Matthew Vesey
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

Like those Ideas...the surface is pavement (Bottom of Driveway to the Stop sign at the corner is 50 Yards).
Quote:
For the carries, will you carry the plate overhead, cradled across the chest, pinch grip, suitcase style? Maybe change it up to emphasize different varieties of carrying.
I at first was thinking Cradled across the chest....but now that you have me thinking about carries....overhead lunges would be brutal or carry them farmers walk style.

Another Variation could be to start with 10's for farmers walk then 25's then 35's then 45's
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Old 12-15-2011, 08:46 AM   #5
James Hanley
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

It's VERY hard to anticapte how tough a prowler is until you actually use it, so planning may be largely redundant. 2 of my favourites are:

1) 15m push up, turn, 15m back - that's 1. Do 1 on the minute every minute for 10 minutes. Try to use more weight each time you cycle back to it

2) Suicides w/ cones at 5m, 10m and 15m - low hands out, high handles back. Again on the minute every minute. Or max rounds in X amount of time. Or X rounds for time
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Old 12-15-2011, 11:04 AM   #6
Andrew N. Casey
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

eh, no real way to answer this question. "brutal" is highly subjective from person to person. and different workouts will be brutal for different people. look at the games. the dog sled was pretty brutal for chris spealler, not so much for the bigger guys like jason kalipa. anyway, if you play around with it i'm sure you will find your know equipment to be very effective addition to your training. have fun.
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Old 12-16-2011, 08:12 AM   #7
Jason Wallis
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

Quote:
Originally Posted by Matthew Vesey View Post
I am awaiting my order for the Rogue Butcher and was designing a few workouts to put myself and a few of those I train with through to "break it in".

I have two Conditioning workouts in mind (Both done on separate days)

Workout 1:
For Time:
Lay out 55lb plates x2 and 45lb Platesx2 on the Ground.
50 Yard butcher Push
50 Yard run back
50 Yard Run holding 55 (place it on Butcher)
50 Yard Run Back
50 Yard Run with the other 55 (Place on Butcher)
50 Yard Run Back
50 With 45 (Place on Butcher)
50 Back
50 With 45 (Place on Butcher)
Push Butcher W/ 2x 55 plate and 2x45 plate 50 yards back to the finish line.


Workout 2:
Load Butcher with adequate weight for the individuals strength levels and attach Rope for pulling.

3 Rounds for Time:
25 Yard push
Back Peddle 25 yards
25 Yard Pull


-If either of these are overkill, I was thinking about limitting the plates to 55x2 only instead of 55x2 and 45x2 as well as limiting it to 25 yards instead of 50 for the push.

Looking for ideas that will test limits without killing someone.
Our gym is getting a sled next week, keep the ideas coming! I like these!
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Old 12-16-2011, 08:46 AM   #8
Matthew Vesey
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

Quote:
Originally Posted by Jason Wallis View Post
Our gym is getting a sled next week, keep the ideas coming! I like these!
Just came up with another one.
Touchdown Wod:
On a football field/soccer pitch or some form area that has 100 yards of distance.

The Workout:
5 Rounds- 1 Minute Rest Between Rounds
If this is overkill drop it to 3 Rounds (Since I have not tried this bad-boy yet)
Place a Set of:
10 pound plates on the 10yard line
25's on at 20 Yards
35's at 30 Yards
45' at 50 Yards
Push bare Sled to the 10- load weight
Push Loaded Sled to 20- Add weight
*Follow the same patterns to the 50*
At the 50- Sled Push the remaining 50 yards to the endzone with full Load.
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Old 12-16-2011, 03:01 PM   #9
Matt Rexin
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

There is a great article by Dan John that details a variety of different carries for conditioning.
http://www.t-nation.com/free_online_...loaded_carries
wfs except for comments

Once you start adding in different kinds of carries in addition to prowler/ butcher pushes, the suck level really ratchets up.

Honestly though, if you've never tried a prowler/ butcher before, you should do a few things with it before you start programming with it. It might suprise you.

Last edited by Matt Rexin : 12-16-2011 at 03:04 PM.
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Old 12-16-2011, 03:08 PM   #10
Matthew Vesey
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Re: Wondering if this will suffice for a brutal Conditioning Workout?

Quote:
Originally Posted by Matt Rexin View Post
There is a great article by Dan John that details a variety of different carries for conditioning.
http://www.t-nation.com/free_online_...loaded_carries
wfs except for comments

Once you start adding in different kinds of carries in addition to prowler/ butcher pushes, the suck level really ratchets up.

Honestly though, if you've never tried a prowler/ butcher before, you should do a few things with it before you start programming with it. It might suprise you.
Thanks I will check that out.
I used to use them for Rugby and Football just never owned one, I do agree looks are deceiving when it comes to sleds.
-Matt
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