FINISHERS
F I N I S H E RS
FINISHERS
The word ‘finisher’ looks cool and makes the training look sexier, but there is
more to this programming puzzle than meets the eye. Aside from the ‘cool
factor’ there is some actual value - here’s what you need to know to optimally
add these to your programming.
Why Add Them
• Finishers should be short (10 minutes or less) and rely on more
anaerobic systems
• Finishers can be used to facilitate metabolic stress (aka. Pump work)
• Finishers are a fun way of keeping the training interesting, adding a
metabolic component to a session, and can bring value in terms of
anaerobic development
Programming Considerations
• Choose anywhere from 1-3 movements. This can be a combination of
global & cyclical ie. sled push sprint + thruster
• Utilize task and time-domain ie. 4 Rounds vs. AMRAP
• Rest intervals aren’t always necessary but should be considered for
finishers that last longer than 4:00 to keep the intensity high.
• Finishers should be utilized at the end of a HIGH CNS day, but make sure
the movements align ie. If your strength work has a high volume of hip-
dominant movements you’ll be best served to keep your finisher work
more knee-dominant.
2
F I N I S H E RS
Lower Finishers
Every 90s x 5 sets:
1 • 15 Heavy Russian KBS
• 7 Goblet Squats (same load as swings)
For time Sledpull Farmer Carry x 400 meters
2 • 50% BW on sled + 25% of BW in each hand
For time:
• 21-15-9
3 • Double KB Front Squat
• Air Bike for Calories
EMOM 10:
4 • ODD Minutes: 20 Heavy Russian KBS
• Even Minutes: 10 No Push-up Burpees
Every 2:00 x 5 sets:
5 • Heavy Sledpush x 60 yards increasing load each set
Lateral Sledpull:
6 • 6 x 30 yards each. Rest 60s.
Goblet Squat Ladder
7 • EMOM 10 x 10 reps
• *Use 40-50% of BW
Air Bike Sprint:
8 • 5 x 8s max effort. Rest 90s.
Reps of 21-15-9
9 • DB Front Squat
• DB RDLs
For time:
10 • 100 Russian KBS with heaviest KB you have
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F I N I S H E RS
Upper Finishers
Every 90s x 5 sets:
1 • 20 Push-ups
• 10 DB Hang Power Cleans
For time: OH KB Carry + Sledpull x 400 meters
2 • 25% BW on sled + 25% of BW
For time:
• 21-15-9
3 • Double KB Snatch
• Double KB High Pulls
EMOM 10:
4 • 10 Push-ups + 10 Inverted Rows
Every 3:00 x 3 sets:
5 • 15 Hang Power Cleans
• 15 Push Press
Reps of 40-30-20-10:
6 • Push-ups
• Iso Dynamic Chest Supported Rows (total reps)
4 Rounds of:
• 25 Banded Pushdowns
7 • 25 Banded Pull-aparts
• 25 Hollow Rocks
AMRAP 7:
• 7 DB Push Press
8 • 7 Straight Leg Raises
• 7 Renegade Rows (each)
9 OH KB Carry: 4 x 90 ft. Rest 90s.
EMOM as long as possible: Fat Grip Pull-ups
10 Start with 1 rep and add 1 rep each minute
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F I N I S H E RS
Full-body Finishers
Every 90s x 5 sets:
1 • 20 Landmine Thrusters
AMRAP 10:
• 90 ft. Sledpull Rows
2 • 90 ft. Sledpull Presses
• 90 ft. Backwards Sled Drag
• Heavy load
For time:
30-20-10:
3 • Goblet Squats
• Russian Swings
DB Push Press
EMOM 9:
• Minute 1: 20s No Push-up Burpees
4 • Minute 2: 20s KB Squat Clean + Thruster
• Minute 3: 20s Renegade Rows
Every 4:00 x 2 sets:
• 50 Walking BW Lunges
• 40 Push-ups
5 • 30 Bar Dips
• 20 Strict Pull-ups
• 10 Burpee Box Jumps
AMRAP 7:
• 7 Barbell Rows
6 • 7 Thrusters
• 7 Chin-ups
Reps of:
40-30-20-10:
7 • Banded Pushdowns
• Banded Hammer Curls
• Banded Pull-through
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F I N I S H E RS
1 Round of:
• 30 Cal Air Bike
8 • 30 Russian KBS
• 30 DB Thrusters
AMRAP 8:
• 8 Rotational KB Cleans each
9 • 8 Landmine Thrusters
• 8 Inverted Rowws
For time:
10 • 30 DB Man Makers
6
F I N I S H E RS
Unconventional CrossFit Finishers
Every 3:00 x 3 sets:
• 7 Power Cleans
• 7 Front Squats
1 • 7 Push Press
• 7 Overhead Squat
• 7 Barbell Rows
2 Sledpull + Wheelbarrow x 400 Meters
For time:
30-20-10:
3 • Front Rack Reverse Lunges
• 21-15-9
• Bar Facing Burpees
EMOM 9:
• Minute 1: 1 Legless Rope Climb
4 • Minute 2: 5 Strict HSPU
• Minute 3: 10 Strict Ring Pull-ups
Every 5:00 x 2 sets:
• 50 Walking OH DB Lunges
• 40 Kipping HSPU
5 • 30 Ring Dips
• 20 Bar Muscle-ups
• 10 DBall Over Shoulder
Every 3:00 x 3 sets:
• 20 No Push-up Burpees
6 • 15 Cal Bike
• 10 DBall Over Shoulder (5 each)
Sledpull Powerwalk + Farmer Carry x 200 meters
7 Farmer Carry x 200 meters
7
F I N I S H E RS
For time:
• 30 DB Thrusters
8 • 30 Cal Bike
• 30 Double KB Snatch
3 Rounds of:
9 • 25 T2B
• 25 Handstand Push-ups
AMRAP 10:
• 90 Ft. Heavy Sledpull Rows
10 • 2 Legless Rope Climbs
• 9 Strict HSPU
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F I N I S H E RS
Powerlifter Finishers
Reps of:
• 40-30-20-10
1 • Banded Leg Curls
• Banded Pull-Throughs
• *20s RKC Plank after each round
6 Rounds of:
2 • Heavy Sled Drag x 60 yards
• Rest 60s
6 Rounds of:
3 • Heavy Wheelbarrow x 60 yards
• Rest 60s
Reverse Hyper EMOM:
• Minute 1: 10 reps
• Minute 2: 15 reps
4 • Minute 3: 20 reps
• Minute 4: 25 reps
• Minute 5: 30 reps
5 Rounds of:
• 25 Banded Pushdowns
5 • 25 Banded Facepulls
• 25 Banded Pulldown Abs
3 Rounds of:
6 • 30 Dimel Deadlifts
• 30 Walking BW Lunges (total)
Every 2:00 x 5 sets:
7 • Sledpush Sprint x 90 ft.
10-9-8-7-6-5-4-3-2-1
8 • Russian Swings
• Goblet Squats
9
F I N I S H E RS
Reverse Hyper: Reps of 40-30-20-10
9 *minimal rest between sets
AMRAP 8:
• Heavy Sled Drag Backward
10 • Heavy Sled Drag Forward
• Heavy Sled Drag Laterally
10
