3 Ultimate Metabolic Finishers


Metabolic finisher – an intense exercise, or exercise series, undertaken at the climax of a workout to ensure you have burnt every last drop of energy available during the session.

We all love the occasional burpee. Who am I kidding, there’s nothing worse than having your coach or trainer call out 50 burpees at the end of a tough workout as they attempt to push you beyond your limits and (seemingly) break your will. Try out the following metabolic finishers to spice up your conditioning and guarantee you get the very best out of your training.

Punch-outs paired with an exercise


  • 30 seconds of hard and fast straight punches
  • A bodyweight exercise for repetitions or time i.e.; push ups, jump squats, jumping lunges for 30 seconds or 20 reps
  • Repeat 8-12 cycles
  • There is no rest period between exercises.
  • Lay on the ground wishing you had done 50 burpees instead


Prowler/Sled Push Pull

  • Set prowler/sled 75-150 yards away from mid-point
  • Push Prowler up to mid-point, as fast as you can
  • Turn around and immediately pull, returning sled back to starting position
  • Rest 1-2 minutes in between cycles.
  • Repeat for 8-12 cycles.


Overhead/Farmers Walk

  • Pick a weight that matches your 12 repetition strict military press figure, for the overhead walk.
  • For the farmers walk select about 75-90% of your 1 rep max deadlift weight.
  • Place the two weights 50-100 yards apart.
  • Alternate between the overhead walk and farmers walk, doing one to an endpoint before returning and doing the other to the endpoint, before returning to starting position
  • Rest 1-2 minutes in between cycles.
  • Repeat for 8-12 cycles.

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