Metabolic Finishers Part 3

Here’s the final round of Metabolic Finishers from Certified Turbulence Trainer, Mike Whitfield. You can see his other metabolic workouts here.

Finisher #8 Burpee/Chin-up Countdown Finisher –After any workout, however, it could be a great finisher to an upper body workout in order to really “finish” the upper body.

Do the following circuit as shown:

1A) Burpee Chin-up Combo (8), rest 40 secs

1B) Burpee Chin-up Combo (7), rest 40 secs

1C) Burpee Chin-up Combo (6), rest 30 secs

1D) Burpee Chin-up Combo (5), rest 30 secs

1E) Burpee Chin-up Combo (4), rest 20 secs

1F) Burpee Chin-up Combo (3), rest 20 secs

1G) Burpee Chin-up Combo (2), rest 10 secs

1H) Burpee Chin-up Combo (1), you’re done!

Finisher #9 The Nasty Snatch and Spider Countdown -After any workout.

Do the following superset, resting for 30 secs between supersets.  In the first superset, you will do 10 reps of each exercise.  In the second superset, you will do 9 reps.  Continue in this fashion until you complete 1 rep of each.

1A) KB Snatch (10 ea, 9 ea, etc., etc. down to 1)

1B) Spiderman Push-up (10 ea side., 9 ea side., etc, etc down to 1)

Finisher #10 The “King Press” Finisher – Named after my client, King… tried it with him after a total body workout and it was very effective… He loved/hated it and it is great stuff for the core, too).  This can be done after an upper body workout (as long as there aren’t too many shoulder exercises in the program) or a total body workout since it is pretty demanding of the legs.

The “King Press” is a Bulgarian Squat followed immediately by a 1-Arm DB Shoulder Press (after coming up from a Bulgarian Squat).  Hold the DB with your palm in, across from your ear. If your left leg is out, than you should do the press with your right hand.  If your right foot is out, then the press should be done with your left.  Use a weight that you can do a 1-Arm DB Shoulder Press for 12-15 reps.

1A) King Press (10 ea), rest 30 secs

Do the above 3 times

Finisher #11 The Giant Bodyweight Countdown – Can be used as an interval workout after a total body workout if done 2 times for 10 reps on each exercise or a stand-alone workout if done as shown below.

Do the following circuit in a countdown fashion.  In the first circuit, you will perform 10 reps of all exercises, in the second circuit, you will perform 9 reps.  Continue in this fashion until you complete 1 rep of each exercise. Rest for 60 secs between circuits:

1A) Bodyweight Bulgarian Squat (10 ea, 9 ea, 8 ea, etc, etc to 1)

1B) Inverted Row (10, 9, 8, etc, etc to 1)

1C) Push-ups (10, 9, 8, etc, etc to 1)

1D) Bodyweight Side Lunge (10 ea, 9 ea, 8 ea, etc, etc to 1)

1D) Ab Wheel or Stability Ball Rollout (10, 9, 8, etc, etc to 1)

Finisher # 12 Chop and Climb Finisher – After any workout

Do the following superset 3 times, resting for 60 secs between supersets.

1A) DB or Medicine Ball Chop (15 ea side)

1B) Spiderman Climb (AMAP in 45 secs)

Bonus Jump Rope Finisher #1  – For the  Jump Rope Lovers after any workout

1A) Jump Rope at a 9/10 intensity (30 secs)

Rest 30 secs

1B) KB/DB Swings (30 secs)

Rest 30 secs

Do the above 3 times

Bonus Jump Rope Finisher #2 –After a lower body workout or total body workout since it is demanding on the upper body

1A) Push-ups (1 short of failure)

Rest 30 secs

1B) Jump Rope (8/10 intensity for 60 secs)

Rest 30 secs

1C) Pull-ups (1 short of failure)Rest 30 secs

1D) Jump Rope (8/10 intensity) 60 secs
Rest 30 secs

Do the above twice

By Mike Whitfield -Certified Turbulence Trainer

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Mike has added his 2nd round of metabolic finishers. If you have your own metabolic finishers you’d like to suggest, let us know in the comments section below.

Craig Ballantyne, CSCS, MS
Certified Turbulence Trainer

 

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  • Pablo

    Cheers Craig, some great nasty finishers!lol I have one that you may like, it is simple: 30 seconds of kettlebell swings (moderate to heavy), straight into 30 seconds of battling ropes, and finally straight into 30 seconds of burpees. Repeat that 3 times with no rest. Enjoy.

    Pablo