finisher wods
do these ‘finishers’ at the end of your currently prescribed workout program.
new workouts are added at the end of each week!
monday (5/2/22)
Advanced
Run
6 x 400m (rest 1:30)
Intermediate
Run
4 x 400m (rest 1:30)
Beginner
Run
4 x 200m (rest 1:30)
tuesday (5/3/22)
Advanced
For Time
50 Burpee Box Jumps (24/20)
Intermediate
For Time
50 Burpees
Beginner
For Time
25 Burpees
Wednesday (5/4/22)
Advanced
EMOM 8:00
5 Deadlifts (135/95)
4 Hang Power Cleans (135/95)
3 Push Presses (135/95)
Intermediate
EMOM 8:00
5 Deadlifts (115/75)
4 Hang Power Cleans (115/75)
3 Push Presses (115/75)
Beginner
EMOM 8:00
5 Deadlifts (95/55)
4 Hang Power Cleans (95/55)
3 Push Presses (95/55)
thursday (5/5/22)
Advanced
Row for Calories
As Many Calories As Possible (AMCAP)
6:00
Intermediate
Row for Calories
As Many Calories As Possible (AMCAP)
5:00
Beginner
Row for Calories
As Many Calories As Possible (AMCAP)
4:00
friday (5/6/22)
Advanced
10 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
Intermediate
6 Rounds for Time
5 Pullups
10 Pushups
15 Air Squats
Beginner
4 Rounds for Time
5 Pullups/Ring Rows
10 Pushups/Incline Pushups
15 Air Squats
Saturday (5/7/22)
Advanced
3 x 2:00 ON / 1:00 OFF
Wall Balls (20/14)
Intermediate
2 x 2:00 ON / 1:00 OFF
Wall Balls (20/14)
Beginner
2 x 1:30 ON / 1:00 OFF
Wall Balls (14/10)
sunday (5/8/22) *optional*
Advanced
8 x :20 ON / :10 OFF
Assault/Echo Bike
Intermediate
6 x :20 ON / :10 OFF
Assault/Echo Bike
Beginner
4 x :20 ON / :10 OFF
Assault/Echo Bike