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Beach Body Week: Michael Rutherford

May 4, 2011

Michael Rutherford is the program director for Boot Camp Fitness/Crossfit Kansas City in the Midwest.  Today, he is going to share some tips for “finishers”.  This is a way to complete your workout with a burst of activity, which will spike your heart rate and challenge your fitness level.

“In my practice we employee four distinct training templates during a calendar year.  We recently concluded a strength focused training template.  During this time period we focus on strength development and need an efficient conditioning component.

We use a variety of mini metabolic conditioning workouts or ‘finishers’  A finisher can be a number of different movements and use any number of tools.  To maintain the ‘high intensity’ element we restrict the time domain to the 2:00 – 8:00.  If you train with us you might see a conditioning finisher three out of five days.  These are not for the weak or de-conditioned athlete.  Proceed with care. ”

Below are three of our favorite finishers.  Give these a try following your next strength training day.

A: As Many Reps as Possible in 3:00 ~ Dumbbell or Kettlebell Swings

B: Total your Reps for each of the following three rounds ~ Burpees


(Rest 1:30)


(Rest 1:30)


C: Your Time to Complete 100 Medicine Ball Slams

Load = 20 lbs for Males / 15 lbs for Females

Would you like to learn more?  Visit Bootcamp Kansas City on their website, facebook, or twitter.




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One Response to “ Beach Body Week: Michael Rutherford ”

  1. kettlebell fanatic on May 18, 2011 at 11:19 pm

    This is all well and good, but all exercises need to end with a cooldown in the end.. Ending on a spike like this, you need to gently bring your heart rate down with a light cardio routine otherwise the heart has to work tremendously hard to keep blood pumping when your do a crazy burst and stop dead after