Beach Body Week: Michael Rutherford
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
C: Your Time to Complete 100 Medicine Ball Slams
Load = 20 lbs for Males / 15 lbs for Females