Modified Strongman | Fat Loss Workout

Written by Jamie Bantleman

Modified Strongman Workout

Modified strongman sessions are a different type of interval work; they create arguably more damage than any other training plan and when used effectively it can have a huge effect on fat loss. It is commonly known that resistance training is the best form of exercise when the goal is fat loss, rather than long stints of cardio. This is due to being able to increase your metabolic rate as well as maintaining muscle tissue.


What Does A Strongman Session Entail?


If you are lucky enough to have this equipment in your gym then you will find things such as a prowler, farmers walk, slam balls, ropes,
barbells and dumbbells. Here at Myprotein’s Hale Country Club I am lucky enough to have access to all of this phenomenal equipment and can create some insane training programmes!


You are likely to find that the most effective way of building a modified strongman session is by creating a giant set of exercises (4 or more exercises back to back) and timing them all for 20-40 seconds to then have 60-120s rest at the end of each set.


 Three Awesome Training Programmes

Order Exercise Sets Timed Reps Rest
A1 Prowler Push 5 30s x
A2 Barbell Back Squat 5 30s x
A3 Reverse Prowler Drag 5 30s x
A4 Dumbbell Walking Lunges 5 30s x
A5 Vertical Jumps 5 30s 90s

Order Exercise Sets Timed Reps Rest
A1 Battle Ropes 5 30s x
A2 Overhead Barbell Press 5 30s x
A3 Seated Rope Pull (prowler attached) 5 30s x
A4 Farmers Walks 5 30s x
A5 Press Ups 5 30s 90s

Order Exercise Sets Timed Reps Rest
A1 Prowler Push 5 30s x
A2 Farmers Walks 5 30s x
A3 Reverse Prowler Drag 5 30s x
A4 Seated Rope Pull (prowler attached) 5 30s x
A5 Med Ball Slams 5 30s 90s


Best Supplements


1 scoop of MyPre prior to a workout

? 1 scoop of MyAmino Energy intra-workout

2 scoops of Impact Whey Protein with water and ice post-workout

6 capsules of 4:1:1 BCAA prior to a workout

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.

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