4 Workout Finishers That Will Help You Dominate the Final Minutes of a Game

Close out your next training session with one of these brutal finishers.

By now you've probably heard about workout finishers and why they are a great way to end any workout. Finishers build conditioning, but with just a few tweaks you can turn them into strength finishers.

Below are four of the best strength finishers that we use at Xceleration Fitness to cap off great workouts and help our athletes dominate late in a game when their opponents are starting to fatigue.

1. Suspension Strap Push-Up/Row Countdown

What You Need: One set of suspension straps and your body weight.

How to Do It:

  • Perform 14 Push-Ups on the straps, then 14 Rows.
  • 12 Push-ups, 12 Rows.
  • Repeat this pattern until your last round consists of 2 of each.
  • To add difficulty, wear a weighted vest or chains.

Keep your elbows in close to your sides and keep your back flat on the Push-Ups. When you switch to the Rows, keep your whole body straight and add a slight pause and squeeze at the top.

2. Farmer's Walk and Battle Rope Combo

What You Need: A set of battle ropes or chains and a pair of heavy dumbbells or kettlebells.

How to Do It:

  • Start by making alternating waves on the battle ropes with your butt down and chest up for 20 seconds. Rest for 10 seconds and repeat for 3 rounds.
  • After you complete all three rounds on the battle ropes, pick up the heavy weights, hold them at your sides and walk forward keeping your chest tall and shoulder blades pulled back. Walk for approximately 40 yards.
  • Head back to the ropes and repeat for 4 total rounds.

3. Goblet Squat and Sprint Combo

What You Need: One heavy dumbbell and a little open space or a treadmill.

How to Do It:

  • Pick out a heavy dumbbell that you can goblet squat and set up in an open area.
  • Pick up the bell, holding it at chest level in a goblet hold.
  • Squat for 10 reps.
  • Set the bell down and sprint 20 yards down and back.
  • As soon as you get back, pick up the bell again and squat 8 times.
  • Sprint and repeat this pattern until you finish with two Squats and a Sprint.

4. Walking Manmakers

What You Need: Two dumbbells and some space.

How to Do It:

  • Start with the dumbbells at your sides. Squat down, set them on the ground and jump back to a push-up position.
  • Do one Push-Up, elbows tight to the sides, with your hands on the bells.
  • Next, row one bell up toward your chest while keeping your hips locked in tight and preventing any rotation. Then row the other bell up and control it down.
  • Stand up with bells at your sides, curl the bells up to your shoulders and press them overhead. Control on the way down and return them to your sides.
  • The last step is to lunge forward holding the bells at your sides. Keep your toes and knees pointed straight ahead, chest up, and the front shin vertical.
  • After completing one Lunge on each side. Repeat. Yup. All of that was one rep.
  • This finisher is best done for distance, and 20-30 yards is plenty. If you really want to challenge yourself go for 40-50 yards.

Give those strength-based finishers a shot to end any workout the right way! If you have any questions, refer to the video above for a visual demonstration of each exercise. As always, follow me on Instagram or YouTube for daily technique tips, exercises, workouts, and more!



Photo Credit: Getty Images // Thinkstock