In this process, the prisoner was stripped naked, and a heavy board was laid on his body. Then rocks or boulders were laid on the plank of wood. He was fed rotten bred and standing water while being crushed. This lasted for three days. His wife was hung afterwards .
Weighted Plank 30 sec, 1 minute, 130, 200 ,230, 300
Weighted Wall sit 30, 100, 130, 200, 230, 300