101 Workout Finishers
The Ultimate List
If you want the ultimate list of finishers, then you’ll love this guide. This is the absolute best list of workout finishers on the internet. Period.
Finishers are excellent if you want to drastically improve conditioning, burn fat and spare or even build muscle.
I personally tested all 101 finishers. Yes, I’ve done each of these. And, just to make sure it is good enough, I tested it on clients too.
Most are brutally tough, others are just what you need to finish your workout on a high.
All will make you fitter and burn calories during and after you stop.
You can filter through the list to find the best finishers for your goals to complement your current training.
Check it out!
How to choose the right finisher for you
To make it easy for you, the finishers are grouped by type.
With this list at hand, you’ll never run out of finishers. Ever. Trust me, it took me more than a year to do each of these at least once. You will likely find a few you’ll love so much that you’ll want to do them regularly.
Workout finishers can help you reach your goals faster.Categories:
AMRAP
A.M.R.A.P simply means to complete As Many Rounds As Possible of carefully selected exercises in a specified amount of time.
They are awesome in many ways but the best part is that you know exactly how long it takes, which makes it easy to program into your routine.
Great to challenge yourself or others. Can be used to measure your fitness progress.
Finisher #1
3 minute Full body Conditioning AMRAP
Set a timer for 3 min and do As Many Rounds As Possible:
5 x burpees
10 x mountain climbers
5 x squat jumps
Finisher #2
3 min Power AMRAP
Squat, clean to press for 3 minutes without any rest. See how many rounds you can complete.
Suggested weight:
Beginner: Dumbbells- 10 to 25lb (5-12kg)
Intermediate: Barbell-M: 65 to 95lb (35kg-55kg) ;F 35 to 65lb (16-35kg)
Advanced: M: 155lbs (80kg); F: 105lbs (55kg)
Finisher #3
5 minute Abs AMRAP
Do as many rounds as possible for 5 minutes:
100 x mountain climbers (total)
20 x crunches
Repeat for 5 minutes
Finisher #4
3 min burpee AMRAP
Do as many rounds as posssible for 3min:
3 x burpees
10 x sit ups
Repeat for 3 minutes.
Finisher #5
5 min shuttle run/squat jump AMRAP
Do as many rounds as possible for 5 Minutes:
2 – 4 -6 – 8 – 10 -12 x shuttle runs
2 – 4 -6 -8 -10 -12 x squat jumps
Round 1: Run 2 shuttle runs and perform 2 x squat jumps.
Then 4 x shuttle runs and 4 x squat jumps.
Increase with 2 every round for 5 minutes.
Ladder Finishers
Ladders are a smart way to do a lot of work with less perceived effort. Don’t get me wrong, they are still extremely tough. It is finishers after all!
In general, they are great add-on’s when the goal is to lose weight and/or improve conditioning. The after-burn effect of ladder workouts can be enormous.
Finisher #6
Timed Kettle Bell ladder:
60 sec KB swings
60 sec KB clean and press
60 sec rest
Then repeat for 50 seconds each, then 40 seconds, then 30 seconds, then 20 seconds and finally 10 seconds.
Suggested kettle bell weights:
Swings
Beginner: 8-12kg (m); 5-8kg (f)
Intermediate to Advanced: 16-32kg(m); 8-16kg(f)
KB Cleans
Beginner: 4-8kg (m); 3-6kg (f)
Intermediate to Advanced: 12-16kg (m);
5-8kg (f)
Finisher #7
Rep ladder
Choose a weight that you can do 10 shoulder presses with. Use this weight for all exercises in this mini circuit.
It looks like a workout rather than a finisher, but it doesn’t take long at all to do this full body circuit.
10 x upright rows
10 x bent over rows
10 x Goblet squats
10 x squat jumps
10 x shoulder press
rest 45 seconds
8 x upright rows
8 x bent over rows
8 x goblet squat
8 x squat jumps
8 x shoulder press
rest 30 seconds
6 x upright rows
6 x bent over rows
6 x goblet squats
6 x squat jumps
6 x shoulder press
rest 20 seconds
4 x upright rows
4 x bent over rows
4 x goblet squats
4 x squat jumps
4 x shoulder press
rest 20 seconds
2 x upright rows
2 x bent over rows
2 x goblet squats
2 x squat jumps
2 x shoulder press
Finished!!
Finisher #8
20 -2 Descending Ladder plus Shuttle Running
20 x mountain climbers (each leg) sprint 20 m and 20 x mountain climbers (each leg) sprint back
18 x mountain climbers, run 20 m and 18 x mountain climbers, run 20 m
16 x mountain climbers, run 20 m and 18 x mountain climbers, run 20 m…
Repeat all the way down to 2 mountain climbers.
Finisher #9
10 -1 Body weight full body descending ladder
10 x burpees
10 x sit ups
9 x burpees
9 x squat and shoulder press
9 x sit ups
Repeat all the way down to 1 x burpee, 1 x squat and shoulder press and 1 sit up.
Finisher #10
15 – 1 descending ladder
15 x push ups
14 x push ups
14 x squat and shoulder press
Repeat all the way down to 1 x push up and 1 x squat and shoulder press.
TABATA
The Tabata workout is 20 seconds maximal effort, followed by 10 sec second rest, repeated 8 times for a total of 4 minutes.
Technically, Tabata means sprinting, either on a bike, ergometer, treadmill or track.
Although it was designed to improve performance in highly trained athletes, the 20 sec 10 sec protocol gets great results for your everyday fitness enthusiast.
Exercise choices are very important when done in this fashion. Pick any of these tried and tested Tabata-style finishers to improve conditioning and insulin sensitivity.
Finisher #11
Jump Rope:
Set your Gymboss for 20 seconds on and 10 seconds off for a total of 8 rounds.
20 seconds jump rope (AFAP: as fast as possible)
10 seconds rest
Finisher #12
Squat Jumps and Shoulder press:
20 seconds squat jumps (with dumbbels)
10 seconds shoulder press
Repeat x 8
Finisher #13
Burpees
20 seconds burpees (aim for 12-15 burpees in 20 seconds)
10 seconds rest
Repeat x8
Finisher #14
Jump Lunges
20 seconds jump lunges (aim for 25-30 jump lunges in 20 seconds)
10 seconds rest
Finisher #15
Double TABATA:
20:10 x 16
Set your Gymboss for 20 seconds on and 10 seconds off for a total of 16 rounds.
round 1 – 8: 20 seconds Mountain climbers
10 seconds rest
Round 9 -1 6: 20 seconds Jump rope
10 seconds rest
Finisher #16
One-leg Burpees (Advanced)
20 seconds one legged Burpees
10 sec push ups
Repeat x 8
(alternate leg every 20 seconds with the one legged burpees)
Finisher #17
Mountain Climber and High knees.
20 sec Mountain Climbers
10 sec High knees
Repeat x 8
Finisher #18
Combo Tabata
Set your Gymboss for 20 seconds and 10 seconds intervals for a total of 8 rounds.
20 sec plank jack
10 sec rest
20 sec burpees
10 sec rest
Repeat x 4.
Finisher #19
Sprint Tabata
(Run, bicycle or row)
20 sec SPRINT
10 sec rest
Repeat x 8
Finisher #20
Upper body Tabata
Set your Gymboss for 20 seconds and 10 seconds intervals for a total of 8 rounds:
20 sec push ups
10 sec rest
20 sec Dips
10 sec rest
Repeat x 4
Finisher #21
Lower body Tabata
20 sec lunge pulses L
10 sec rest
20 sec lunge pulses R
10 sec rest.
Repeat x 4
Finisher #22
Star Jump Tabata
(Super tough!)
Set your Gymboss for 20 seconds and 10 seconds intervals for a total of 8 rounds.
20 sec star jumps (Go hard!)
10 sec squat hold
Repeat x 8
Lie down and rest until you can get up 🙂
Finisher #23
Mountain Climbers Tabata
(Simple yes, but try it and you’ll know why it is one of the best finishers)
20 sec Mountain Climbers (as fast as possible)
10 sec rest
Repeat x8
RUN/SPRINT
Running fast keeps you young. If you can run, you should, because if you stop for too long, you will literally lose your ability to sprint.
No other form of exercise will keep you looking and feeling as good as sprinting every now and again.
Just add these finishers to your program to reap the enormous health and fitness benefits of running fast.
Finisher #24
1- 15 Star Jumps with Running.
1 x star jump, run 15 m, 2 x star jumps, run 15 m, 3 x star jumps, run 15 m and build your way up to 9/12/15 star jumps.
9 x star jumps = beginners
12 x star jumps = intermediate
15 x star jumps = advanced
Finisher #25
Record your time when you run, this will be your time for the second exercise.
Since you aren’t resting, each sprint will take longer, which means each 2nd exercise will be done for a slightly longer period of time.
- a) 100 m run (record your time) 1. b) plank (do it for the amount of time it took to do 1a)
Repeat the process for each super set:
Then continue with the process but this time run 200 m (record your time) and repeat the plank, run 200 m repeat the burpees, run 200 m and repeat squats.
Then:
Run 300 m (record your time) and repeat the plank, run 300 m repeat the burpees, run 300 m and repeat squats.
Finisher #26
Sprint and lunges
Sprint 20 m and perform 20 lunges (each leg)
Sprint 30 m and perform 30 lunges (each leg)
Sprint 40 m and perform 40 lunges (each leg)
Sprint 50 m and perform 50 lunges (each leg)
Finisher #27
Quick 400 and Mountain Climbers
Run 400 m and every 20 seconds perform 20 x mountain climbers. continue running, and repeat 20 x mountain climbers until you are finished with 400 m.
Finisher #28
Shuttle Runs:
1 min shuttle runs
30 sec rest
Repeat x 5
Finisher #29
Shuttle run – push ups – squat jumps
1 min shuttle run
1 min wide arm push up
rest 15 seconds
1 min shuttle run
1 min squat jumps
Only 1 round
Finisher #30
Squat jump and run
1 x squat jump run 15 m.
2 x squat jumps run 15 m.
3 x squat jumps run 15 m.
Build your way up to 12 x squat jumps and run
Finisher #31
Uphill Sprints
Use a stopwatch to time your sprints. If/when your speed declines by 10 percent or more, discontinue the sprints.
10 x 20 m uphill sprints
Rest 15 seconds in between sets.
Finisher #32
8 min E.M.O.M
(every minute on the minute)
7 x burpees
7 x squats
50 m sprint
The seconds remaining of the minute is your rest time.
Repeat for 7 minutes.
Finisher #33
Running 400m regularly improves overall conditioning and fitness.
1 x 400 meter run
5 x mountain climbers (each leg)
5 x burpees
5 x squat jumps
5 x jumping jacks
10 x mountain climbers
10 x burpees
10 xsquat jumps
10 xjumping jacks
15 x mountain climbers
15 x burpees
15 x squat jumps
15 x jumping jacks
1 x 400 m run
Finisher #34
50 – 40 – 30 -20 – 10 plus 200 m run
50 x jump lunges
run 200 m
40 x jump lunges
run 200 m
30 x jump lunges
run 200 m
20 x jump lunges
run 200 m
10 x jump lunges
run 200 m
Finisher #35
5 min shuttle run and squat jump AMRAP
(as many rounds as possible)
2 – 4 -6 – 8 – 10 -12 x shuttle runs
2 – 4 -6 -8 -10 -12 x squat jumps
Round 1 you will run 2 shuttle runs and perform 2 x squat jumps.
Then 4 x shuttlle runs and 4 x squat jumps.
Increase with 2 every round for 5 minutes.
Finisher #36
Fitness test
Do this fitness test and determine your fitness according to the table.
(You will need the following figures when completing the equation. Gender: Male =1 Female = 0)
Estimated VO2max (in ml/kg/min) = 132.853 – (0.0769 × weight in lbs) – (0.3877 × age in years) + (6.315 × gender) – (3.2649 × time in minutes) – (0.1565 × heart rate in beats per minute)
Now compare your results to the tables below
Women
Men
1.6 km Run (as fast as possible)
Finisher #37
Step up and Run
a) 10 x step up (each leg)
b) Run 100 m
c) 10 x step up ( each leg)
Repeat x 3
GYMBOSS FINISHERSDownload the free Gymboss app and program these workout finishers in. I love doing finishers this way. Try it and you’ll know why.
Finisher #38
Plank and Run
30:30 x 8
Set your Gymboss for 30 seconds intervals for a total of 16 rounds.
You will plank for 30 seconds and run for 30 seconds
Repeat x 8.
Finisher #39
45:15 x 6
set your gymboss for 45 seconds on and 15 second off for a total 0f 18 rounds.
45 seconds steps, 15 seconds off
45 seconds plank, 15 seconds off
45 seconds mountain climbers, 15 seconds off.
Repeat x 6
Finisher #40
3 x 1 min repeats and 30 seconds rest.
Set your gymboss for 60 seconds work and 30 seconds rest for 3 rounds.
60 seconds burpees and rest 30 seconds, repeat x 3.
Finisher #41
20:20 x 6
Set your gymboss for 20 seconds for a total 12 rounds.
Perform High knees for 20 seconds, drop into a plank for 20 sec, perform High knees for 20 seconds, drop into plank for 20 seconds.
Repeat x 6
Finisher #42
30:30:30:30 x 3
Set your gymboss for 30 seconds for a total of 12 rounds.
30 seconds Jumping jacks
30 seconds Low jacks
30 seconds star jumps
30 seconds plank jacks.
Repeat x 3.
Finisher #43
60:30 Shoulders
Set your Gymboss for 60 seconds on and 30 seconds off;
Don’t use heavy dumbbells for this one! Intermediate to advanced use no more than 3-4kg (women), 5-6kg (men).
60 seconds x shoulder presses
30 seconds rest
Repeat x 3
Finisher #44
45:15 Quads and Shoulders
Set your Gymboss for 45 sec and 15 sec for 4 rounds. Use light to medium weight dumbells or kettlebells for shoulder presses.
For 45 seconds do 2 x squat pulses and 1 x squat jump;
then 15 seconds shoulder press.
Repeat x 4
Finisher #45
Guaranteed Muscle soreness!!
30:30 x 4 (Push hard with the 30 sec work)
a) 30 sec frog jumps
b) 30 sec rest
x 4
a) 30 sec jump lunges
b) 30 sec rest
x 4
a) 30 sec Burpee
b) 30 sec rest
x 4
Finisher #46
50:10 Core
Set your gymboss for 50 seconds and 10 seconds intervals for a total of 5 rounds.
50 sec plank
10 sec push up
Repeat x 5
Finisher #47
60 sec – 50 sec – 45 sec – 30 sec
60 sec plank
60 sec jump rope
50 sec plank
50 sec jump rope
45 sec plank
45 sec jump rope
30 sec plank
30 sec jump rope
NO REST!
Finisher #48
30:30:30
Set your Gymboss for 30 seconds repeat for a total of 9 rounds.
30 sec jump rope
30 sec jump lunges
30 sec mountain climbers
Repeat x 3
Finisher #49
45:45 Abs
Set your Gymboss for 45 seconds intervals for a total of 10 rounds
45 sec plank
45 sec mountain climbers
Repeat 10 times
Finisher #50
30 sec x 4 Lunges
Set your Gymboss for 30 seconds intervals for a total of 16 rounds.
30 sec alternating lunges
30 sec lunge hold L
30 sec alternating lunges
30 sec lunge hold R
Repeat x 4
Finisher #51
30 – 20 -10 seconds
30 sec high knees
20 sec mountain climbers
10 sec jump lunges
Repeat x 3
No rest in between sets.
Finisher #52
Every 10 seconds.
Set your Gymboss for 10 seconds intervals for 12 rounds.
60 seconds plank with 2 x push ups every 10 seconds.
60 seconds squat hold with 5 x squats every 10 seconds.
Rest 30 seconds and repeat one more time.
Finisher #53
Every 10 seconds.
Set your gymboss for 10 seconds intervals for 12 rounds.
60 seconds plank and every 10 seconds 2 x push ups.
60 seconds squat hold and every 10 seconds x 5 squats.
rest 30 seconds and repeat one more round.
Finisher #54
30:30:20:20:10:10
Set your Gymboss for 30 seconds, 30 seconds, 20 seconds, 20 seconds, 10 seconds and 10 seconds intervals for a total of 2 rounds
30 sec elbow plank
30 sec straight arm plank
20 sec push ups
20 sec push up hold
10 sec mountain climbers
10 sec half burpees
Repeat x 2 (NO REST)
Finisher #55
1 min max effort
Set your Gymboss for 1 minute intervals for a total of 7 rounds.
You’ll do each exercise only once, so go as hard as you can:
1 min Ball slams
1 min Jack knives
1 min shoulder press
1 min rest
1 min row
1 min burpees
1 min jump rope
Repeat x 1
UPPER BODY FINISHERSMost finishers are more full body or lower body workouts, simply because generally it is easier to get a cardio vascular or metabolic workout using larger muscles. However, by carefully choosing the upper-body exercises, the combination and duration or reps, you can get a crazy good finisher-workout. Do these Upper Body Finishers to improve muscle tone, strength endurance and off course burn lots of calories during and after.
Finisher #56
Shoulder press and push ups.
30 x shoulder press
10 x push ups
Repeat x 3
Finisher #57
Deltoid
Suggested Dumbbell weight: 2-3kg (Women) and 6-10kg (Men)
10 x lateral raises
5 x shoulder presses
repeat x 8
Finisher #58
20-20-20
20 x plank jacks
20 x lateral raises
20 x dips
Repeat x 3 with little to no rest in between sets.
Finisher #59
Good luck with this one!
50 x plank rows (each arm)
Finish with the one arm before moving to the next.
Suggested dumbbell weight: Women- 4kg, Men- 10 to 16kg
Finisher #60
15 – 1 descending ladder
Use light to medium dumbbells or kettlebells for presses.
15 x push ups
15 x shoulder press
14 x push ups
14 x shoulder press
Repeat all the way down to 1 x push up and 1 shoulder press.
Finisher #61
20 – 15- 10 -5
*Suggested dumbbell weight: 4-6kg(women); 12-20kg(men)
20 x Plank Rows* (each arm)
20 x Side plank with Hip Dip (L & R)
15 x Plank rows
15 x Side plank with HiP Dip (L & R)
10 x Plank Rows (each arm)
10 x Side plank with Hip Dip(L&R)
5 x Plank Rows (each arm)
5 x Side plank with hip dip (L & R)
Finisher #62
10-60 with 10
10 sec plank and 10 x push ups
20 sec plank and 10 x push ups
30 sec plank and 10 x push ups
40 sec plank and 10 x push ups
50 sec plank and 10 x push ups
60 sec plank ad 10 x push ups.
Finisher #63
Ascent Descent sync
Perform 1 x dip and 10 x plank rows, 2 x dips and 9 x plank rows. Continue with this pattern till 10 x dips and 1 x plank row.
1- 10 x dips
10 – 1 x Plank rows (each arm)
FULL BODY FINISHERSThese Full body finishers will, well, finish you. Do them as hard as you can and you won’t have anything left. But don’t worry, they make you stronger, fitter and leaner. You are doing a good thing.
Finisher #64
Jump rope and burpees:
5 x 60 seconds jump rope (as fast as possible) plus 10 burpees.
Rest 45 seconds in between sets.
Repeat 5 times through.
Finisher #65
Burpee and Bear crawl
20 x burpees
30 m bearcrawl
Repeat x 3
Finisher #66
10 x reps AFAP
(as fast as possible)
Perform 10 x reps of each of the following exercises as fast as possible. To increase the intensity you can time yourself.
Finisher #67
45:15 x 3
Set your gymboss for 45 seconds and 15 seconds intervals for a total of 3 rounds.
45 seconds burpees
15 seconds plank
Repeat x 3
Finisher #68
Squat hop and Push up
8 x squat hops
8 x push ups
Repeat x 3
Finisher #69
Good Luck!
Repeat x 4
5 x box jumps
repeat x 4
Finisher #70
Jump rope and Push ups
150 – 120 – 100 x jump rope
20 – 15 -10 x push ups
First round do 150 x jump rope and 20 push ups.
Second round 120 x jump rope and 15 push ups.
Third round do 100 x jump rope and 10 x push ups
Finisher #71
60 seconds repeats:
for 60 seconds perform:
1 x push up
1 x squat
1 x sit up
1 x burpee
1 x lunge (each leg)
rest 30 seconds
Repeat x 3.
Finisher #72
Quick one
Perform 1 x jumping jack, 1 x squat jump, 1 x tuck jump and run 10 m.
Repeat x 5
Finisher #73
Lunge and Plank
30 sec lunge hold L
30 sec one arm plank L
30 sec lunge hold R
30 sec one arm plank R
30 sec rest
Repeat x 3
Finisher #74
10- 1 and 1-10 pyramid
1 x burpee
10 x mountain climbers (each leg)
2 x burpees
9 x mountain climbers (each leg)
3 x burpees
8 x mountain climbers
repeat up to 10 x burpees and 1 x mountain climber (each leg)
Finisher #75
1- 10 pyramid
1 x burpee and 5 squat jumps
2 x burpees and 5 squat jumps
3 x burpees and 5 squat jumps
Continue with this pattern all the way to 10 x burpees and 5 squat jumps.
Finisher #76
Ouch!
Repeat x 5
30 x mountain climbers (each leg)
10 x 2 x squat pulses and 1 jump
15 x push ups
Repeat x 5
Finisher #77
Star jumps and Push ups
Repeat x 5
10 x push ups
10 x star jumps
Repeat x 5
Finisher #78
5 minute mountain climbers and crunches AMRAP
(as many rounds as possible)
100 x mountain climbers (total)
20 x crunches
Repeat for 5 minutes
Finisher #79
This is crazy!
Repeat x 5
30 x mountain climbers (total)
10 x 3 x squat pulses plus 1 jumps
15 x half burpees
Repeat x 5
Finisher #80
Goblet squat, burpees and Tuck jumps
Repeat x 3
10 x goblet squat
10 x burpees
10 x tuck jumps
Repeat x 3 with little to no rest in between sets.
Finisher #81
Step ups, dips and jump rope
Repeat x 3
10 x step up L
10 x step up R
20 x dips
100 x jump rope
Repeat x 3
Finisher #82
Tabata and Max effort!
20 sec squats
10 sec squat jumps
Repeat x 2
20 sec push ups
10 sec plank
Repeat x 2
Rest 30 sec.
Perform MAX burpees in 90 seconds.
Finisher #83
25 – 20 – 15 – 10 – 5 x reps
25 x burpees
25 x tuck jumps
20 x burpees
20 x tuck jumps
15 x burpees
15 x tuck jumps
10 x burpees
10 x tuck jumps
5 x burpees
5 x tuck jumps
“Burpees don’t like you either”
Finisher #85
One for the abs
20 x jack knives
20 x V sit ups
20 x crunches with feet up
20 x side crunches left
20 x side crunches right
Rest for 30 seconds.
Repeat x 3
Finisher #86
2 min MAX
2 min maximum effort jump rope.
Finisher #87
Row, burpees and abs
80 calories Row
80 x burpees
40 x leg raises
Finisher #88
Clearly I was in a bad mood
50 x DB burpees
Finisher #89
Clean and press and Goblet squat
30 x clean and press
5 x KB goblet squat (HEAVY)
After every 3 x clean and presses perform 5 x Heavy KB goblet squats until you have reach 30 x repetitions.
Finisher #90
This one will take you by surprise
Repeat x 2
8 x Overhead Squats
8 x Bent over rows
8 x KB swings
8 x Lunge and twist (each leg)
8 x woodchop up L
8 x woodchop up R
Repeat x 2
The aim is to use the same weight for all the exercises.
Finisher #91
Lunges….. and lunges
100 x 1 arm Overhead KB lunges.
50 each leg.
Finisher #92
Row, row, row your boat
250 m row sprints until 5000 m rowed.
Finisher #93
400 – 300 -200 – 100 m Row plus shoulder press
1. 400 m row and 20 x shoulder press.
2. 300 m row and 15 x shoulder press.
3. 200 m row and 10 x shoulder press.
4. 100 m row and 5 x shoulder press.
Finisher #94
30-20-10 KB swing and push up
30/20/10 KB swing and push up
30 sec KB swings
Rest 30 sec
20 sec Kb Swings
rest 20 sec
30 sec push ups
30 sec rest
20 sec push ups
20 sec rest
10 sec kb swings
rest 10 sec
10 sec push up
rest 30 seconds
Repeat x 2
Finisher #95
15 – 10 As fast as possible
15 x squat jumps
15 x push ups
14 – 13 – 12- 11 – 10 x squat jumps and push ups.
Finisher #96
60 sec – 50 – 40 -40- 50- 60 seconds
60 sec sled push
60 sec pull up or shoulder press
then 50 sec, 40 sec, 40 sec, 50 sec and 60 seconds again.
Finisher #97
2 min step up repeats.
2 min step ups L
2 min step up R
2 min step up L
2 min step up R
Finisher #98
Jump rope
60 sec jump rope
30 sec single leg jump rope L
30 sec single leg jump rope R
30 sec jump rope high knees
60 sec jump rope
30 sec rest
Repeat x 2
Finisher #99
8 min E.M.O.M.
(every minute on the minute)
1 x squat clean
2 x front squats
What ever time remains after your two exercises is your rest time.
Finisher #100
Great end to any workout!
Run 1 x 400 m as fast as possible!
Anything I Missed?
Now I’d like to hear from you.
Do you know any good finishers not included here? Let me know so that I can test and add it ASAP.
Or maybe you have a question about something.
Either way, let me know by leaving a comment below right now.
Oh, and if you have done any, love it or hate it, please let me know!