The best crossfit workouts of 2020

For an effective lower-body workout with a serious dose of conditioning, it’s hard to beat the classic sled. Unless, of course, you’ve got a prowler at your gym. This very particular piece of equipment is similar to the sled—in fact, it’s a type of sled—that’s distinguished by having three points of contact with the ground rather than two long skis. It can be pushed or pulled (by clipping a suspension trainer or rope to the end) and offers multiple grips, including long upright handles and a low T-bar. 

“The prowler is used mainly to train the legs in a pushing and pulling fashion,” says Brandon Smitely, a former competitive powerlifter and the co-owner of THIRST gym in Terre Haute, IN. “You’ll see it used a lot for developing conditioning and power with athletics, but it has its uses for the average gym goer as well.” Another benefit of the sled is that you can load it with heavy weight, and use this as a way to overload your entire body with less risk of injury compared to deadlifts and squats. In other words: your body will work very hard to move heavy iron, but in a position that won’t strain your joints or back as much.

Part of its appeal is its versatility. With the high and low handles, you’ve got multiple angles of attack. And the three-ski construction allows for more efficient turns, especially when grasping the T-bar.