5 Finishers You Should Try

“Finishers”.  If you’ve been around a bootcamp or functional group training class in the last few years you’ve more than likely heard this term.

As the name suggests, it is a final piece of programming to finish off the training session but I’m sure many clients (especially those not a part of an SGT experience) think it’s to finish them off as well!

In our gym, we typically cap off a training session with a 4-6 minute finisher (give or take) to give a final focus or energy to the group.  Oftentimes, we’ll employ bodyweight techniques, partner options, and metabolic protocols for some fitness ‘dessert’ to complement the strength focus we tend to have in the ‘main course’ of the session.

If you’re an SGT practitioner, here are a 5 challenges you may face:

-programming exercises that flow well

-programming quality pregressions and progressions

-modifications ready for someone who has a special consideration

-running out of space or equipment

-being creative so all finishers don’t look the same

 

Below I’ve written out “5 SGT Approved Finishers” for you to consider to use, adapt, or to stir up your brain juices for ideas that better suit your exact model.  I am making the assumption that you use the FMS and SGT models or that you are in the process of doing so.  I’ve also included 3 reasons I like the setup of each finisher.  Take note, just because its smart doesn’t mean it has to bore you to death!

Note: the first number represents work time, the second represents rest transition time.

 

  1. “Cardio-Core Supersets”

10/3 alternating between exercises for up to 6 rounds each.

Stn Red Light Pre Exercise Pro
1 March on Spot High Knees March Sprint on Spot Travel Side to Side in Sprint
2 Elevated Hands Front Plank or Pushup Hold Pushup Hold Front Plank 1-Leg Front Plank

*no equipment needed

*compounding effect from getting up and down

*can do anywhere

Note: Side Plank option is also fantastic!

 

  1. “I Go, You Go” Partner

25/5 alternating between partners for up to 6 rounds each.

Stn Red Light Pre Exercise Pro
1 Hands Elevated BurpeeVariation BurpeeFeet Walk Out BurpeeFeet Hop Out +PushupVariation

*unlimited variations to meet people where they’re at

*can get clients engaged with one another i.e. cheers and high 5s!

*can watch form and make corrections more easily (as only ½ clients are going at a time)

Note: if there’s a leftover client, make a group of 3

 

  1. “Bodyweight Flow”

30s back-to-back with 30s rest after 4th exercise completed

Perform 2-3 Rounds

Stn Red Light Pre Exercise Pro
1 March on Spot High Knees March Sprint On Spot Lateral Movement
2 Pushup Hold Elevated Hands Mountain Climber Mountain Climber Cross Body Mountain Climber
3 Glute Bridge Bodyweight Skier Swing Bodyweight Skier Swing KB Swing
4 Elevated Hands/Step outVariation BurpeeFeet Walk Out BurpeeFeet Hop Out 1-Arm Variation

*the red light options are very doable for beginner yet the advanced options are very challenging for a more capable client

*little to no equipment needed

*its fun!

 

Note: for those who want to KB swing in exercise 3:

-advise them to make weight selection based on an elevated heart rate

-take a few calm breaths and set properly before first ‘hike’

i.e. don’t just ‘grip it and rip it’ 1s after mountain climbers

 

  1. “Leg Burner”

20s back-to-back with 30s-60s rest after 4th exercise completed

Perform 2-3 Rounds

Stn Red Light Pre Exercise Pro
1 March on Spot High Knees March Split SquatLeft Leg Bowler Squat Left Leg
2 Pushup Hold Elevated Hands Mountain Climber Split Squat Right Leg Bowler Squat Right Leg
3 TRX Handle Assist To Box or Bench Bodyweight Squat Slow Eccentric
4 Hover Over Box or Bench with Assist TRX Handle ‘Assist’ Bodyweight SquatIsometric Hold Prisoner Arm Position

*great if you’ve had heavy upper body or grip intensive training session

*no equipment or large space requirement needed

*it gets noisy near the end (during isometric) which really helps the energy!

Note: You may have clients reluctant to use assistance. Take charge and guide them to proper variation for best range of motion and postural position for where they need, not necessarily what they want

 

  1. “Tabat-ish”

20/10 alternating between exercises for up to 8 rounds each.

Stn Red Light Pre Exercise Pro
1 Pushup Hold/Elevated Hands Pushup Hold Front Plank Front Plank to Pushup Hold +Pushup at Top and/or 1-Leg Option
2 Bodyweight Skier Swing Skater Step Skater Lunge Skater Jump

*compounding effect from getting up and down

*creating awareness in frontal plane

*again no equipment required!

 

Note: Skater type movements are not easy for most clients so make sure you personally have the movement and cues nailed down

Well, I hope you found some of these ideas useful and have a clearer picture of how you can make your finishers a little bit smarter for your group training clients.

Feel free to add your own spin on these whether changing the movements, equipment, time protocols etc. You know your clients best. We like to use these because they are simple, safe, and smart and we’ll continue to evolve our model as we continue to learn more.

To all the SGT brothers and sisters out there, this blurb on finishers is finished. Better together!

Johnny Fukumoto – SGT Advisory Board Member