THE FINISHER
HOW TO DO IT
This is your opportunity to push yourself and secure a total score across five rounds. It will be your mission to score as many reps as possible (AMRAP) – and as many calories when on the air bike. Alternating between the air bike and floor-based exercises, you will do three rounds on the air bike (each lasting 90 seconds) and two rounds on the floor
(each lasting 75 seconds). Take a strict 15 seconds’ rest between each round.
• Round 1
Air bike, max-calorie sustain pace: 90 secs
Rest (and transition): 15 secs
• Round 2
AMRAP: 75 secs (right-hand side only)
6 Single-arm (SA) sumo deadlift high-pulls
3 SA dumbbell snatches Rest (and transition): 15 secs
• Round 3
Air bike, max-calorie sustain pace: 90 secs
Rest (and transition): 15 secs
• Round 4
AMRAP: 75 secs (left-hand side only)
6 SA sumo deadlift high-pulls 3 SA dumbbell snatches
Rest (and transition): 15 secs
• Round 5
Air bike, max-calorie sustain pace: 90 secs
SA SUMO DEADLIFT HIGH-PULL
• Start with your feet greater than shoulder-width apart. Hold a dumbbell in your working side (left or right, depending on which round) and ensure you are standing nice and tall. Your arm should be straight with knuckles pointing to the floor.
• Hinge at the hips by sending your bodyweight into your heels and leaning forward. Keep lowering until your knees are bent to 90 degrees and the dumbbell touches the floor.
• Quickly pull the dumbbell up by snapping your hips back to standing and, as you do, shrugging the shoulder of the hand that’s holding the dumbbell.
• Allow your elbow to be driven high, as if you are starting a lawn mower, then return the dumbbell to the floor to begin another rep. Perform six of these and flow seamlessly into three SA dumbbell snatches.
SA DUMBBELL SNATCH
• The single-arm snatch starts exactly the same way as the high-pull, except this time you should apply even more power into the hip snap and the shrug to raise the dumbbell overhead.
• Start with your feet greater than shoulder-width apart. Hold a dumbbell in your working hand (left or right, depending on which round) and stand nice and tall. Your arm should be straight, knuckles pointing to the floor.
• Hinge at the hips by sending your bodyweight into your heels and leaning forward. Keep lowering until your knees are bent to 90 degrees and the dumbbell touches the floor.
• Quickly snap your hips back to standing and, as you do, shrug the shoulder of the hand that’s holding the dumbbell to pull the weight upwards.
• Drive your elbow high then, at its highest, rotate your elbow under the weight to punch the weight overhead. Your arm should be straight and your biceps by your ear.
• Return the dumbbell to the ground and complete another two reps.
And just like that, it’s over. How did you do? Check your calories for the three rounds and add them to your reps. Note down your score, then try and smash it next time.