Build Functional Endurance with Metabolic Finishers

An efficient way to build functional endurance is to perform metabolic finishers at the end of a strength training workout. Typical endurance exercises such as jogging, biking, and swimming are cyclic exercises. Cyclic exercises do not transfer very well to acyclic activities such climbing, grappling, moving furniture, or fighting. So in order to stress the system properly and achieve the desired results, the exercises must fit the needs, and metabolic finishers are an effective way to get it done.

Here are a two of my favorite metabolic finishers.

Metabolic Finisher 1

A1) TRX Inverted Row, 6-12 reps(move as fast as possible)
A2) Speed Pushups, 6-12 reps(move as fast as possible)
A3) Jump Squat, 6-12 reps

Rest 30 - 60 seconds after each round
Perform 3-5 rounds

  • Advanced trainees, wear a 15-30lb weight vest


Metabolic Finisher 2

A1) Kettlebell Swing, 12-20 reps
A2) Double Unders 20-30 reps (or regular jump rope for 30 seconds)
A3) Burpees, 6-12 reps

Rest 30 - 60 seconds after each round
Perform 3-5 rounds

Perform these circuits 2-4 times per week at the end of a strength training session.


Erick Minor