# 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 **A**s **M**any **R**ounds **A**s **P**ossible 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**

3minute Full body Conditioning AMRAP

Set a timer for 3 min and do **A**s **M**any **R**ounds **A**s **P**ossible:

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 M**ountain 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 FINISHERS**Most 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 FINISHERS**These **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!