Switch and Hold “Fun”isher

Let’s switch things up a bit this week (pun intended). Seems like I’ve been including a lot of AMRAPs and ladders as of late in this finisher series. That’s going to change today. This one is a great interval style finisher. Intervals are great because they build in a strategic rest period so you can recover a bit and keep the intensity high during the work interval. This is in stark contrast to AMRAPs where you either take rest when needed or settle into a pace that allows you to grind out.

This workout specifically uses a 20 seconds on, 10 seconds off interval. A lot of people like to call this a tabata set, but if you look at the original tabata studies those were done on a bike that allows you to quickly and easily up the intensity. With some more technical exercises I don’t believe you can safely match the intensity in those studies, but that doesn’t mean you can’t work hard. Semantics, I know, but I feel better calling this a 20/10 interval

Here is today’s set up:

4 rounds, 20s:10s work:rest
2A) KB rack switch lunges
2B) Switch pushups over KB
2C) Goblet squat hold

Watch the video below to see a demo of the switch movements. For the lunge, you will perform a forward lunge, then a backward, or drop, lunge with the same leg and keep switching between the two for the interval. You can either pause at the top of the lunge or seamlessly go from front to drop if your balance is good. For the switch pushups you will start with one hand on a kettlebell (or block), do a pushup, and then switch the hand that’s on the kettlebell. Repeat, switching hands each rep. Either pause and switch at the top of the pushup or if you are more advanced, do a plyo pushup and switch mid air. For the goblet squat try and go as deep and as heavy as possible.

Here’s the video if you still have questions:

Try it out and let me know what you think of the switch movements

Hand to Hand Swing Ladder "Fun"isher
It's Okay to Take Your Eye Off the Prize

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