INTRODUCTION 

THE FINISHERS 
UPPER BODY PRESSES 
FINISHER #1: TABATA DB FLOOR PRESS 
FINISHER #2: DB BENCH PRESS: 50% FOR DOUBLE 
FINISHER #3: BANDED DB FLOOR PRESS AND PUSH UPS 
FINISHER #4: DB BENCH PRESS AND BANDED PULL APARTS 
FINISHER #5: BARBELL BENCH PRESS AND DB SINGLE ARM ROWS 
FINISHER #6: BANDED DB BENCH PRESS AND TRICEP EXTENSIONS 
FINISHER #7: BANDED PUSH UPS TO FAILURE 
FINISHER #8: BANDED KB PRESS TO A 10RM 
FINISHER #9: DB BENCH PRESS TO FAILURE 
FINISHER #10: BARBELL BENCH PRESS AND BANDED PULL APARTS 
FINISHER #11: BARBELL PRESS TO FAILURE 
FINISHER #12: STRICT HSPU AND BANDED SHOULDER EXTERNAL ROTATION 
FINISHER #13: ALTERNATING DB PRESS 
FINISHER #14: BARBELL BENCH PRESS HOLD AND REPS 
FINISHER #15: WEIGHTED AND BODYWEIGHT DIPS 
FINISHER #16: SINGLE ARM DB PRESS, ROLLING TRICEP EXTENSION, SKULLCRUSHERS AND CHEST 
PRESS 
FINISHER #17: 10RM WEIGHTED BANDED PUSH UPS 
FINISHER #18: DB PRESS DEATH SETS TO FAILURE 
FINISHER #19: DIPS AND DB REVERSE FLYES 
FINISHER #20: BARBELL PRESS ON THE MINUTE 
FINISHER #21: BAMBOO BAR PRESS 
FINISHER #22: KB PUSH PRESS AND SKULLCRUSHERS 
FINISHER #23: PULLOVERS AND BANDED PUSH UPS 
FINISHER #24: TABATA DB PRESS 
FINISHER #25: BANDED DECLINE PUSH UPS AND FACE PULLS 
FINISHER #26: FRONT DELT RAISE 3-WAYS 
FINISHER #27: PLYO PUSH UPS AND DIP SUPPORT HOLD 
FINISHER #28: BANDED STRAIGHT ARM PULL DOWNS, BANDED KB PRESS, UPRIGHT DB ROW AND 
BARBELL PRESS 
FINISHER #29: BARBELL FLOOR PRESS INTO BANDED PUSH UPS 
FINISHER #30: TABATA BANDED PUSH UPS 
FINISHER #31: 1RM BARBELL PIN PRESS AND 50% FOR 20 
FINISHER #32: DB Z PRESS FOR MAX REPS 
FINISHER #33: TABATA ALTERNATING DB BENCH PRESS 

© 2018 ThundrBro LLC

FINISHER #34: BARBELL Z PRESS AND DB REVERSE FLYES 
FINISHER #35: 10RM BARBELL PIN PRESS 
FINISHER #36: TABATA DB BENCH PRESS 
 
UPPER BODY PULLS 
FINISHER​​ #37: ​DB HANG POWER CLEANS 
FINISHER​​ #38: ​BANDED INVERTED ROW WITH ALTERNATING GRIPS 
FINISHER​​ #39: ​PULL UP DEATH SETS TO FAILURE 
FINISHER​​ #40: ​CHIN UPS AND BANDED PULL UPS 
FINISHER​​ #41: MAX REPS ​CHIN UPS  
FINISHER​​ #42: CHEST SUPPORTED DB ROWS AND BANDED HAMMER CURLS  
FINISHER​​ #43: SLED ROWS 
FINISHER​​ #44: BANDED LAT PULL DOWNS AND DB PREACHER CURLS 
FINISHER ​#45:​​ DB SDHP, HANG POWER CLEANS AND SHRUGS 
FINISHER ​#46:​​ BANDED PULL APARTS AND FACE PULLS 
FINISHE​​R #47: A​​RNOLD PRESS AND BANDED CHEST SUPPORTED DB ROWS 
FINISHER​​ #48: WEIGHTED PULL UPS AND BANDED STRAIGHT ARM PULL DOWNS 
FINISHER​​ #49: KB CLEANS AND CHIN UPS 
FINISHER​​ #50: BARBELL ROWS AND DB HAMMER CURLS 
FINISHER​​ #51: TABATA CHEST SUPPORTED DB ROWS 
FINISHER​​ #52: BARBELL 7’S CURLS 
FINISHER​​ #53: TABATA BANDED HAMMER CURLS AND TRICEP EXTENSIONS 
FINISHER​​ #54: PLATE CURLS AND GUN WALK 
FINISHER​​ #55: TABATA BANDED HAMMER CURLS  
FINISHER​​ #56: BANDED INVERTED ROW 
FINISHER​​ #57: BARBELL ROWS AND BANDED HAMMER CURLS 
FINISHER​​ #58: RACK PULLS AND DB SHRUGS 
FINISHER​​ #59: DB SINGLE ARM ROWS 
FINISHER​​ #60: BARBELL REVERSE CURLS AND BANDED PULL APARTS 
FINISHER​​ #61: ZOTTMAN CURLS AND BANDED LAT PULL DOWNS 
FINISHER​​ #62: GHD HIP EXTENSION INTO BARBELL ROW 
FINISHER​​ #63: TABATA BANDED STRAIGHT ARM PULL DOWNS 
FINISHER​​ #64: BARBELL REVERSE CURL DEATH SETS 
FINISHER​​ #65: SLED PULL TO SLED PRESS 
FINISHER​​ #66: DB PREACHER CURLS AND BANDED STRAIGHT ARM PULL DOWNS 
FINISHER​​ #67: TABATA BANDED LAT PULL DOWNS 
FINISHER​​ #68: TABATA DB HANG POWER CLEANS AND STRAIGHT ARM PULL DOWNS 
FINISHER​​ #69: ​BANDED TRICEP EXTENSIONS AND HAMMER CURLS 
   

© 2018 ThundrBro LLC

 LEGS 
FINISHER #70: BANDED STEP UPS 
FINISHER #71: BULGARIAN SPLIT SQUAT DEATH SETS 
FINISHER #72: 20RM GOOD MORNING AND BACK SQUAT 
FINISHER #73: BANDED HIP BRIDGES AND HAMSTRING CURLS 
FINISHER #74: BANDED RUSSIAN KB SWINGS 
FINISHER #75: TEMPO BARBELL SQUATS 
FINISHER #76: BANDED GHD HIP EXTENSIONS AND OVERHEAD BARBELL LUNGES 
FINISHER #77: BANDED HINGES 
FINISHER #78: SLED DRAG 
FINISHER #79: SLED DRAG WITH FARMER’S CARRY 
FINISHER #80: DIMMEL DEADLIFTS AND BANDED CRUNCHES 
FINISHER #81: TABATA FRONT SQUAT 
FINISHER #82: BODYWEIGHT LUNGES AND DIMMEL DEADLIFTS 
FINISHER #83: BANDED KB SWINGS AND SIDE BENDS 
FINISHER #84: SLED DRAG WITH OVERHEAD BARBELL CARRY 
FINISHER #85: BARBELL LUNGES 
FINISHER #86: CALF RAISES 
FINISHER #87: RUSSIAN KB SWINGS AND GOBLET SQUATS 
FINISHER #88: WEIGHTED WALL SITS 
FINISHER #89: BANDED HAMSTRING CURLS AND STEP UPS 
FINISHER #90: ONE LEGGED BANDED GLUTE BRIDGE 
FINISHER #91: BANDED GHD HIP EXTENSION VARIATIONS 
FINISHER #92: KB PRESS TO LUNGE 
 
ABS 
FINISHER​​ #93: ​ROWER PIKES 
FINISHER​​ #94: 1RM ​BANDED PLANK 
FINISHER​​ #95: ​BANDED CRUNCHES 
FINISHER​​ #96: ​GHD KAYAK AND BANDED PLANK 
FINISHER​​ #97: ​OBLIQUE TWIST AND ROWER PIKES 
FINISHER​​ #98: ​BANDED SIDE PLANK 
FINISHER​​ #99: ​BANDED OBLIQUE TWIST 
FINISHER​​ #100: ​BANDED PLANK AND GHD KAYAK 
 
DISCLAIMER 
 

© 2018 ThundrBro LLC

WELCOME TO THE BRAJ-MAHAL 

Welcome brosephs and brosephinas! You just made the best decision of your life and have procured the
Holy Testament of fast, fun GAINZ! This book is a guide, a manual, and an ethos for how to smash yourself
into an anabolic state and build muscle with short finisher workouts that flip the biological switch to make
you grow. Over the next 100 pages or so, you will uncover secrets of magical training complexes, rep
schemes, loading, tempos and combinations to turn yourself into an unkillable, bulletproof adonis that
humiliates every other body at the beach.

Congratulations. And, you’re welcome.

THE FINISHERS

This book contains 100 “finisher” workouts that take 10 minutes or less. They are designed to be completed
in conjunction with any general fitness program (and at the end of a training session) or as a short workout
on its own. The workouts are great to add in after any CrossFit class or group strength-training session.
Having a bro or group to suffer with through the workouts builds comradery, fun, and intensity. The finishers
are separated into four main functions: upper body presses, upper body pulls, legs, and abs. We will expose
you to new movements and different types of resistance and to get your body to “freak out” (i.e., adapt) and
grow in only 10 minutes.

THE (BRO) SCIENCE

There are three major mechanisms associated with muscle hypertrophy (an increase in muscle size): muscle
tension, metabolic stress, and muscle damage. In many cases, these mechanisms occur in conjunction with
others making it is hard to determine which one has the greatest effect. One thing is for sure: the adaptation
associated with these stressors drive muscle growth.

Here is a summary table of the three driving factors to the hypertrophy gainz-train:

Mechanism Training Factor Bro Science Lingo

Muscle Tension Maximal tension Go heavy
Lower rep ranges Max effort
Higher loading % of 1 rep max Get creative with exercises
Variable movements Pauses/tempos/holds
Variable loading types Don’t be a pussy

© 2018 ThundrBro LLC

(cont.)
Mechanism Training Factor Bro Science Lingo
Metabolic Stress High reps Sets to failure
Light loads Drop sets
Short rest periods As many reps as possible

Muscle Damage Slow eccentrics 2-5 second negatives

Time under tension 8-15 reps
Light/moderate loading 40-70%

1) MUSCLE TENSION

Muscle tension refers to the mechanical loading and motor unit recruitment within skeletal muscle. Skeletal
muscles are highly responsive to changes in mechanical loading due to mechanosensors. These sensors send
signals that promote hypertrophy in muscles. Mechanosensors are sensitive to both the magnitude and
duration of loading.

What Does This Mean For The Finishers?

Pushing yourself beyond your “norm” with regards to weight, movements, or duration of effort is what
drives hypertrophy. We get creative with a variety of atypical movements. This might include different
ranges of motion such as a floor press or rack pull versus a bench or deadlift. It may include different grips,
bars, or stances such as wide grip chin ups or split stance movements like a bulgarian squat. This movement
variety also includes different resistances with the use of bands or chains such as a banded weighted push
ups to a 10 rep max. We also challenge you via time under tension with movements that include holds or
extended durations of effort.

So, you need to be intense and try to push the loading or time under load to create a new stressor. This may
look like going for a new 1, 3, 5, or 50 rep max or possibly challenging the movement you are performing
with an increased or decreased range of motion or mechanical advantage. Beyond the normal weighted and
traditional movements, it’s the creativity of these finishers that create the new stressors.

2) METABOLIC STRESS

Metabolic stress occurs with the accumulation of metabolites or by-products of energy production in the
muscle such as lactate and hydrogen during training bouts. Longer duration contractions (e.g., 15-120
seconds) reduce circulatory flow causing acute hypoxia and exacerbate metabolite build-up. This has been

© 2018 ThundrBro LLC

theorized to be the catalyst of a hypertrophic effect through a number of factors such as increased muscle
fiber recruitment, cell swelling, and elevated hormone production.

What Does This Mean For The Finishers?

Hold on to the weight or perform reps for as long as possible; i.e., go to failure. Keep rest periods short to
avoid full recovery compounding the metabolic stress. This may mean performing the largest set possible
right off-the-bat when performing 300 banded hammer curls and tricep extensions for time. Perhaps it could
be going unbroken while performing 5 minutes of dumbbell pressing or reducing the rest periods to 10
seconds. When the reps drop below 5 or the effort drops under 15 seconds, there is a reduced effect from
metabolic stress. In these cases, keep moving and make it burn. If you are crying, it is working!

3) MUSCLE DAMAGE

Muscle damage can result in large tears in the sarcolemma (tissue that surrounds skeletal fibers), connective
tissue and contractile components such as the actin and myosin filaments as a result of training. This
damage to the muscle signals remodeling creating a stronger and larger tissue. There are also neurological
adaptations to muscle damage such as increased motor unit recruitment and synchronization promoting
additional muscle contribution and efficiency of work. Longer eccentric (negative) contraction such as 3-5
seconds have been associated with increased muscle damage. Note, however, excessive volume and
damage has been shown to have negative effects on muscle growth and strength. It’s about finding a sweet
spot.

What Does This Mean For The Finishers?

We incorporate tempo training. This often works best in 3-25 rep ranges with 3-5 second negative efforts.
Fast concentric contractions increase motor unit recruitment and muscle tension, but slower negative
eccentrics within a reasonable volume increases the positive effects associated with muscle damage. This
could be 3 sets of 10 reps of squats with a 3-second negative or slow strict pull ups or push ups using the
same formula.

HOW TO USE THIS BOOK 

The finishers are exactly that: short, effective exercises that demolish muscle groups to be completed at the
end your workouts. The can also be done as “extra” workouts, but they do not replace a comprehensive
fitness program. Rather, they are meant to fill in the gaps to address common areas of weakness or
breakdown common to more traditional functional movements. The finishers are a garnish; a tasty and fun
garnish at that! Don’t be surprised if you or your athletes fall in love with them. The finishers are addictive
and entertaining.
© 2018 ThundrBro LLC
To start, an effective way to pick a finisher is based on the muscle group or movement function that you
used in your main workout. For instance, if your workout involved primarily shoulder-driven movements, an
upper-body pushing or pulling finisher would fit well. However, if your workout overly-taxed a particular
muscle group such as the pecs, picking a finisher of an antagonist muscle group such as lats/biceps or
upper-body pull would be a good choice. There can be value in most-any combination of a workout and a
finisher: you are only limited by your creativity to match finishers that compliment the theme of the day
within your training. Every day you should walk away smashed and jazzed!

WEIGHTS & EQUIPMENT 

You’ll notice some finishers don’t have specific guidance on weight. If you are new to the movement or this
type of training, we encourage you to go light the first time through or even use bodyweight. We prefer you
to drop the ego, dial in the technique, and hit the proper range of motion. However, to see real gains, you’ll
need to challenge yourself over time. Select weights that are challenging for however many reps or the time
domain listed.

If you don’t have the specified equipment, use what you DO have! Switch out straight bars for EZ curl bars,
dumbbells for kettlebells, weight stacks for a bench, simulate the position without a bench, etc. You can get
huge with limited equipment. Or maybe you add or decrease reps due to dumbbell or band tensions
available. Get the movements done as best possible with whatever you do have. ​Don’t make excuses, do get
huge.

SCORING
We expect you to repeat the finishers over weeks and months. “Score” yourself on each finisher. Record the
load use and max load lifted, time to completion, or total reps accomplished. The goal is to increase weights
used over time, decrease the time to completion, and/or increase the total reps accomplished. Keeping data
on the finishers will help you see the strength gainz.

ABBREVIATIONS
Here are some common abbreviations used throughout the finishers.

DB dumbbell(s)
HSPU handstand push ups
KB kettlebell(s)
RM rep max
SDHP sumo deadlift high pull

   

© 2018 ThundrBro LLC

SHARE YOUR GAINZ WITH US 
Be sure to tag us ​@thundrbro when you and your friends are getting huge. We want to see our community
putting in the work.

ENOUGH READING. GET LIFTING. 

 
THE THUNDRBROS 
 
Dave Freaking Lipson 
A. Charlesworth 
 
 

© 2018 ThundrBro LLC

 FINISHER #1: TABATA DB FLOOR PRESS 

EQUIPMENT 
● Two KB or DB (use a lighter weight such as 12-53lbs each)
 
SET UP 
● Lie on your back with your knees bent and the bottoms of your feet on the ground.
● Roll to the side to pick the bells up and then roll back keeping your arms bent and tight to the body.
 
EXECUTION  
● Press the bells to support with the arms extended and locked out over the chest.
● For 20 seconds, complete as many floor presses as possible. Be sure to touch the elbows to the ground and then
lock them out with the bells over the chest each rep.
● At 20 seconds, hold the bells in support with the arms extended for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final hold (i.e., 4 minutes total time).
 
CONSIDERATIONS 
● You want to be able to maintain 10-15 reps per set. Pick your weights appropriately.
● Be sure the elbows do not “flare out” (i.e., arms move to a “T” position with the body) in the press and that the
support holds do not drift over your face.
 
PRO TIP  
● Pinch your lats down as if you were squeezing an orange in your armpit.
   

© 2018 ThundrBro LLC

 FINISHER #2: DB BENCH PRESS: 50% FOR DOUBLE 

EQUIPMENT
● Two heavy DB (something you can press for 8-10 reps)
● Two light DB (50% of the heavy DB)
● Bench

SET UP
● Lie on the bench with the set of heavy DB.
● The second set of DB should be close by such that you can transition quickly.

EXECUTION 
● Perform 8-10 reps of the bench press with the heavy set of DB, then immediately pick up the lighter set and
perform double the reps (e.g., 10 reps heavy immediately into 20 reps light).
● Rest 2-3 minutes and repeat for a total of 3 sets.

CONSIDERATIONS
● Be sure the elbows stay alongside the body in the press. Stick to the reps and rest periods. The lighter set should
actually be the more difficult set to perform.

PRO TIP  
● On the lighter set, try pausing at the bottom of the rep, just enough to stretch the pecs on a few reps at the end
of the set. This will help increase blood flow (i.e., “pump”) into the muscles.
   

© 2018 ThundrBro LLC

FINISHER #3: BANDED DB FLOOR PRESS AND PUSH UPS 

 
 
 
 
 

© 2018 ThundrBro LLC

FINISHER #4: DB BENCH PRESS AND BANDED PULL APARTS 

© 2018 ThundrBro LLC

 FINISHER #5: BARBELL BENCH PRESS AND DB SINGLE ARM ROWS 

© 2018 ThundrBro LLC

FINISHER #6: BANDED DB BENCH PRESS AND TRICEP EXTENSIONS 

 
 
 
   

© 2018 ThundrBro LLC

 FINISHER #7: BANDED PUSH UPS TO FAILURE 

EQUIPMENT
● Stretch band (light)

SET UP
● Place the band around the upper-back with one end held in each hand.
● Start in a plank position, with your hands directly underneath your shoulders.
● Engage your glutes, abs, and quads to maintain a rigid body position.

EXECUTION 
● Lower the body until the chest touches the floor (*lower then picture b!) keeping the elbows alongside the
body.
● Press up to full extension of the arms and repeat for a set of max reps.
● Rest 2-3 minutes and then repeat for three total sets of max reps.

CONSIDERATIONS
● Be sure the elbows stay alongside the body and the body stays in a straight line.

PRO TIP 
● Crisscross the band on your back for a more secure fit.
● To increase the challenge, lengthen the negative to the ground fighting against the band resistance.

© 2018 ThundrBro LLC

 FINISHER #8: BANDED KB PRESS TO A 10RM 

EQUIPMENT
● Two medium KB (e.g., 36, 53, or 70lbs)
● Two heavy DB for anchors
● 2 Stretch bands (light)

SET UP
● Secure the bands through 2 heavy DB on the floor.
● Hold the ends of the bands in the palms of the hands.
● Pick up the KB and clean them to the shoulders. The bells should be touching the shoulders and the biceps in
front of the body.

EXECUTION 
● Press the KB straight up until the arms are straight and the KB are overhead. Bring the KB back to the shoulders
to complete the rep. Perform 10 reps.
● Rest 2 minutes and then complete another set. Perform 3 total sets building to a 10RM weight.

CONSIDERATIONS
● Keep the abdominals braced to prevent overarching the back.

PRO TIP 
● To increase muscular recruitment, increase the range of motion at the bottom of the rep by bringing the KB
together and lower (i.e., chest height).

   

© 2018 ThundrBro LLC

 FINISHER #9: DB BENCH PRESS TO FAILURE 

EQUIPMENT
● 3 sets of DB (Heavy @10RM, Medium-30% less, Light-30% less than medium; for example 100, 70 and 50lbs)

SET UP
● Lie on the bench with the set of heavy DB and the additional sets of DB nearby.

EXECUTION 
● Press the heavy DB to support with the arms extended over the chest. Lower the DB to the chest to complete
the rep. Perform 8-10 reps (i.e., to failure).
● Switch to the medium DB and bench to failure. Finally, switch to the light DB and bench to failure.
● Rest 2-3 minutes and then repeat for a total of 3 rounds.

CONSIDERATIONS
● Stick to the reps and rest periods.
● The light DB set should actually be the hardest set to perform.

PRO TIP 
● Use a spotter to help finish the hardest reps with the lightest weights.
● On the lightest set, try pausing at the bottom of the rep, just enough to stretch the pecs on a few reps at the end
of the set. This will help increase blood flow (i.e., “pump”) into the muscles.

   

© 2018 ThundrBro LLC

FINISHER #10: BARBELL BENCH PRESS AND BANDED PULL APARTS 

© 2018 ThundrBro LLC

 FINISHER #11: BARBELL PRESS TO FAILURE 

EQUIPMENT
● Barbell and weights for @70, 60, and 50% of 1RM (e.g., 155, 135 and 115lbs)

SET UP
● Have the barbell loaded to your heaviest weight (e.g., 155lbs). Use a set up such that the plates can be quickly
changed between weights.

EXECUTION 
● Press the barbell straight up until the arms are straight and the bar is overhead. Bring the barbell back to the
shoulders to complete the rep.
● Perform reps to failure at each weight, quickly lowering weight after you fail.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● Keep the abdominals braced to prevent overarching the back.

PRO TIP 
● The goal is MAX reps so do not leave any reps in the tank. You will be tempted to go two reps shy of true failure;
don’t do it.
   

© 2018 ThundrBro LLC

 FINISHER #12: STRICT HSPU* AND BANDED SHOULDER EXTERNAL 
ROTATION 

EQUIPMENT
● Stretch band (light)

SET UP
● Have a band secured on a rack at waist height.
● With a shoulder width grip, kick up to a handstand with the feet against a wall, arms locked, and abs braced.

EXECUTION 
● Lower your body until your head touches the floor slightly behind the hands. Use a 3-second negative and press
back to arms locked out (*not pictured).
● Perform 3 sets of 10 reps resting 2 minutes between sets.
● Once complete, grab the band with the hand furthest from the rack. Bring the band across body with the elbow
at 90 degrees. Keep the elbow pinned to your side (external rotation). Perform 3 sets of 30 reps (each arm) with
1 minute rest between sets.

CONSIDERATIONS
● If you cannot complete one strict HSPU, perform piked HSPU (feet on a box) or perform a seated DB press with
the same tempo and reps.

PRO TIP 
● The temptation is to rush the 3-second negative in the HSPU (i.e., shorter than 3 seconds). DON’T DO THAT.

© 2018 ThundrBro LLC

 FINISHER #13: ALTERNATING DB PRESS 

EQUIPMENT
● Two DB (@50% of 1RM)

SET UP
● Clean the DB to the shoulders. Use a neutral grip (palms facing each other).
● Keep the feet at hip width and legs locked.

EXECUTION 
● Press the DB overhead until the arms are locked out.
● Lower the right arm DB down to the shoulder and then back up to full extension.
● Lower the left arm DB down to the shoulder and then back up to full extension.
● Perform 10 reps with each arm as heavy as possible. Rest 2 minutes and repeat for 3 total sets.

CONSIDERATIONS
● Be sure press the DB up from the lower lat and not just pressing through the trap.

PRO TIP 
● Find a “smart” weight: don’t blow your load on set one. Drop the ego and pick a weight to get all the reps.

   

© 2018 ThundrBro LLC

 FINISHER #14: BARBELL BENCH PRESS HOLD AND REPS 

EQUIPMENT
● Rack
● Bench
● Barbell (loaded to 70-80% of 1RM)

SET UP
● Lie on the bench with the barbell in the rack.
● Use a full grip, with hands outside the shoulders. Unrack the bar and bring it over the chest.
● Pull the shoulder blades back and down.

EXECUTION 
● Lower the barbell to the nipple line. Then, press the barbell to support with the arms extended over the chest.
● Complete 3 reps and then hold in support with the arms locked out for 30 seconds. Then bench for 3 reps and
hold for 30 seconds, and then bench press for 3 more reps and hold for a final 30 second. This is 1 set.
● Perform 3 sets with 3 minutes rest between.

CONSIDERATIONS
● Be sure the shoulder blades are always in contact with the bench.
● Make sure to have a Thundrbuddy (spotter) behind you.

PRO TIP 
● During the hold, press the heels in the ground, engage the glutes and abs, press hard into the bar, and grip the
bar tightly. Put as much effort into that static hold as possible.
● Lower the barbell with control and then press aggressively for each rep.

   

© 2018 ThundrBro LLC

 FINISHER #15: WEIGHTED AND BODYWEIGHT DIPS 

EQUIPMENT
● Dip bar
● Heavy DB (to be challenging for 3 weighted dips)
● Belt to hang DB/weights
 
SET UP
● Add the weight to the belt and jump to a support position on the dip bar with the arms locked out.

EXECUTION 
● Perform 3 heavy-weighted dips, then immediately drop the weight and perform bodyweight dips to failure.
● During the dips, push your chest forward and your elbows back until your shoulders are slightly below your
elbows. Press back up to locked arms completing the rep.
● Rest for 2-3 minutes and complete for a total of 3 rounds.

CONSIDERATIONS
● Make sure to lean the chest slightly forward when lowering in the dip. It will help the shoulder stay secure and
better engage the chest.

PRO TIP 
● Ensure your set up allows for a quick transition from weighted to bodyweight dips.

© 2018 ThundrBro LLC

FINISHER #16: SINGLE ARM DB PRESS*, ROLLING TRICEP EXTENSION, 
SKULLCRUSHERS AND CHEST PRESS 

© 2018 ThundrBro LLC

 FINISHER #17: 10RM WEIGHTED BANDED PUSH UPS 

EQUIPMENT 
● Weight plates
● Stretch band (light)
● A Thundrbuddy to place weights on your back

SET UP
● Place the band around the upper-back with one end of the band in each hand. Start in a plank position, with
your hands directly underneath your shoulders.
● Engage your glutes, abs, and quads to maintain a rigid body position.
● Have a Thundrbuddy add plates to your back when at the top of the push up position.

EXECUTION 
● Lower the body until the chest touches the floor (*lower then picture b!) keeping the elbows alongside the
body.
● Press up to full extension of the arms and complete 10 reps.
● Rest 3 minutes between sets working up to a heavy 10 RM set.

CONSIDERATIONS
● Be sure the elbows stay alongside the body and the body stays in a straight line.

PRO TIP 
● Your goal is to find the greatest load for a 10RM. Do a few warm up sets that are less than 10 reps and then get
pumped for one big set!

   

© 2018 ThundrBro LLC

 FINISHER #18: DB PRESS DEATH SETS TO FAILURE 

EQUIPMENT
● 3 sets of light-medium DB (e.g., 50, 35, and 25lbs)

SET UP
● Clean the heaviest DB to the shoulders. Use a neutral grip (palms facing each other).
● Keep the feet at hip width and legs locked.

EXECUTION 
● Press the DB directly overhead locking the arms and then bring the DB back to the shoulders to complete the
rep.
● Complete as many reps as possible with minimal rest overhead.
● Once you have reached failure quickly transition to the next heaviest set of DB. Complete as many reps as
possible in the same fashion. Finish with a max set of the lightest DB.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● Make sure to squeeze your belly to prevent the back from overarching as you fatigue.

PRO TIP 
● The goal is MAX reps so do not leave any reps in the tank. You will be tempted to go two reps shy of failure.
Don’t be a pussy.

© 2018 ThundrBro LLC

FINISHER #19: DIPS AND DB REVERSE FLYES 

   

© 2018 ThundrBro LLC

 FINISHER #20: BARBELL PRESS ON THE MINUTE 

EQUIPMENT
● Barbell (loaded to 50% of 1RM)

SET UP
● Using a grip just outside the shoulders, unrack or clean the barbell to the shoulders.
● Keep the feet at hip width and legs locked.

EXECUTION 
● Press the bar overhead locking the arms out overhead. Perform a 3-second negative back down to the shoulders
each rep.
● Once you have reached 8 reps, rest for the remainder of the minute. Complete 8 tempo reps on the minute for 8
total minutes.

CONSIDERATIONS
● Make sure to squeeze your belly to prevent the back from overarching as you fatigue.

PRO TIP 
● Even though the weight is light, move the bar with as much speed as possible during the press and maintain the
3-second negative. As you accumulate time under tension with minimal rest, your brain will tell your body to
GROW!
   

© 2018 ThundrBro LLC

 FINISHER #21: BAMBOO BAR PRESS 

EQUIPMENT
● Rack
● 2 medium weight KB
● Bamboo bar or Heavy PVC
● 2 stretch bands (light)

SET UP
● With the bar in the rack, hang the KB from each end of the bamboo bar double-looping the bands through the
KB.
● Unrack the bar with a grip just outside the shoulders.
● Keep the feet at hip width and legs locked.
 
EXECUTION 
● Press the bar directly overhead locking the arms. Bring the bar back the shoulders to complete the rep.
● Complete 10 reps and then hold for 30 seconds overhead.
● Rest 2-3 minutes and build to a max load for 10 reps over 3 sets.

CONSIDERATIONS
● Keep the elbows in front of the body during the press and the descent.
● Make sure to squeeze your belly to prevent the back from overarching as you fatigue.

PRO TIP 
● Bamboo bar work is great rehab/prehab for the shoulders. Be honest and use the full range of motion.

   
© 2018 ThundrBro LLC
FINISHER #22: KB PUSH PRESS AND SKULLCRUSHERS 

© 2018 ThundrBro LLC

FINISHER #23: PULLOVERS AND BANDED PUSH UPS 

   

© 2018 ThundrBro LLC

 FINISHER #24: TABATA DB PRESS 

EQUIPMENT
● 2 DB (12- 53lbs)

SET UP
● Clean the DB to the shoulder. Use a neutral grip (palms facing each other).
● Keep the feet at hip width and legs locked.

EXECUTION 
● In 20 seconds, complete as many presses as possible.
● For each rep, press the DB directly overhead locking the arms and bring the weights back to the shoulders.
● At 20 seconds, rest for 10-seconds with the DB at the shoulders.
● Repeat for a total of 8 intervals.

CONSIDERATIONS
● Make sure to squeeze your belly to prevent the back from overarching as you fatigue.

PRO TIP 
● Track your total reps! Try this again in three weeks and see if you can get more total reps.

© 2018 ThundrBro LLC

FINISHER #25: BANDED* DECLINE PUSH UPS AND FACE PULLS 

© 2018 ThundrBro LLC

 FINISHER #26: FRONT DELT RAISE 3-WAYS 

EQUIPMENT
● Weight plate (light to medium)

SET UP
● Grip the plate with hands on opposite sides like a steering wheel.

EXECUTION 
● Complete the first 30 reps raising the plate from the thighs to eye level with straight arms.
● Immediately go into 30 reps moving the plate from eye level to overhead (with straight arms).
● Finish with 30 reps moving the plate the full range of motion: from the thighs to overhead (with straight arms).

CONSIDERATIONS
● Be sure to keep the arms straight throughout the exercise. As the delts fatigue, the temptation will be for the
biceps to contract to perform the movement.

PRO TIP 
● The goal is unbroken reps! You may fail your first time doing this finisher, but record your time to completion
and smash it at the next attempt.

© 2018 ThundrBro LLC

FINISHER #27: PLYO PUSH UPS AND DIP SUPPORT HOLD* 

© 2018 ThundrBro LLC

FINISHER #28: BANDED STRAIGHT ARM PULL DOWNS, BANDED KB PRESS, 
UPRIGHT DB ROW AND BARBELL PRESS 

 
EQUIPMENT
● PVC or training bar
● 4 Stretch bands (light-medium)
● Pull up bar
● 3 sets of medium weight DB/KB (should be able to perform reps continuously for a minute)
● Barbell and weights (should be able to press continuously for a minute)

SET UP
● Anchor two bands a couple feet apart on a pull up bar well above your reach when on your knees.
● Loop the bands through each side of the PVC or training bar for the pull downs.
● Loop the other bands through 2 heavy DB on the floor.

EXECUTION 
● Start on your knees for the pull downs. With a grip outside the shoulders, pull the arms to the thighs keeping the
arms straight. Allow the bar to return to slightly above chest height to complete the rep.
● Complete as many reps as possible in one minute.
● Immediately switch to the banded KB press, performing as many reps as possible in 1 minute (See Finisher #8).
Then, the same for the DB upright row and finally the barbell press (See Finisher #11).
● In the DB upright row, use a stance with the feet outside the shoulders and the DB on the inside of the legs.
Draw the elbows up and back until the DB are at chest height and then lower to straight arms to complete the
rep.
● Rest for 2-3 minutes and then repeat for a total of 2 rounds.

CONSIDERATIONS
● Be sure your set-up allows for seamless transitions between movements. We are not about wasting time and
standing around; we are about getting reps.

PRO TIP 
● Aim for 20-25 reps per set. Do not drop stop/rest during any minute: therein lies the potency of the workout.

© 2018 ThundrBro LLC

 FINISHER #29: BARBELL FLOOR PRESS INTO BANDED PUSH UPS 

© 2018 ThundrBro LLC

 FINISHER #30: TABATA BANDED PUSH UPS 

EQUIPMENT
● Stretch band (light)

SET UP
● Place the band around the upper-back with one end of the band in each hand.
● Start in a plank position, with your hands directly underneath your shoulders.
● Engage your glutes, abs, and quads to maintain a rigid body position.

EXECUTION 
● Lower the body until the chest touches the floor (*lower than picture b!) keeping the elbows alongside the body.
● Press up to full extension of the arms to complete 1 rep.
● Complete as many reps as possible in 20 seconds, and then rest for 10 seconds.
● Repeat for a total of 8 intervals.

CONSIDERATIONS
● Be sure the elbows stay alongside the body and the body stays in a straight line.

PRO TIP 
● Crisscross the band on your back for a more secure fit.
● To increase the challenge, lengthen the negative to the ground fighting against the band resistance.

© 2018 ThundrBro LLC

 FINISHER #31: 1RM BARBELL PIN PRESS AND 50% FOR 20 

 
EQUIPMENT
● Barbell and weights
● Rack
● Bench

SET UP
● Setup similar to a bench press (e.g., Finisher #5) but keep the legs inside the rig.
● Set the J-Hooks at nose height when lying on the bench; this is where the Pin Press will start.

EXECUTION 
● With the weight in line with your nose, press the bar straight up locking out the arms.
● Lower the bar to the J-hooks, completing 1 rep.
● Build to a 1RM.
● Once completed, reduce the weight on the barbell to 50% of the 1RM just lifted. Perform 20 reps at that weight
unbroken.

CONSIDERATIONS
● Do not have a number in mind for this. Just do a good amount of warm up sets to see how the body responds to
this new stimulus. Keep adding weight until you find a true 1RM.

PRO TIP 
● On the 50% set, try pausing at the bottom of the rep, just enough to stretch the pecs on a few reps at the end of
the set. This will help increase blood flow (i.e., “pump”) into the muscles. Be sure, however, to keep the pace
relatively continuous and UNBROKEN.

© 2018 ThundrBro LLC

 FINISHER #32: DB Z PRESS FOR MAX REPS 

EQUIPMENT
● 3 sets of light-medium DB (e.g., 50, 35, and 25lbs)

SET UP
● Sit on the ground with your feet split apart in front of you. If this is too difficult, bend the knees or widen the
feet.
● Get the heaviest DB to the shoulders using a neutral grip (palms facing each other).

EXECUTION 
● Press the DB directly overhead locking the arms and then bring the weights back to the shoulders.
● Complete as many reps as possible with minimal rest overhead. Be sure to keep knees the locked out and chest
upright the entire time.
● Once you have reached failure quickly transition to the next heaviest set of DB. Complete as many reps as
possible in the same fashion. Finish with a max set of the lightest DB.
● All three weights to failure is 1 set. Complete 3 total sets with 3 minutes rest between each set.

CONSIDERATIONS
● It will be hard to keep the chest upright and legs straight as you fatigue; do it anyway.

PRO TIP 
● The goal is MAX reps so do not leave any reps in the tank. You will be tempted to go two reps shy of failure.
Don’t be a pussy.

© 2018 ThundrBro LLC

 FINISHER #33: TABATA ALTERNATING DB BENCH PRESS 

EQUIPMENT
● 2 DB (12- 53lbs)
● Bench

SET UP
● Lie on the bench with the DB and then press them to lockout over the chest.

EXECUTION 
● Keeping one arm locked out, complete as many bench press reps as possible with the other in 20 seconds. Be
sure the pressing arm DB touches the chest and the arm locks out for each rep.
● At 20 seconds, rest for 10 seconds by lowering the both DB to the chest.
● Repeat for a total of 8 intervals, including the final 10 seconds rest. Be sure to switch pressing and static arms
each set.

CONSIDERATIONS
● You can choose to press the DB with the palms facing each other or the hips; it doesn’t matter!
● Make sure to keep the static hold elbow locked for the entire 20-second interval! Bending the elbow results in a
less than ideal position that will start affecting the wrist and/or shoulder.

PRO TIP 
● Don’t sandbag reps just because you know that isometric hold is going to CRUSH you!

© 2018 ThundrBro LLC

FINISHER #34: BARBELL Z PRESS AND DB REVERSE FLYES 

   

© 2018 ThundrBro LLC

 FINISHER #35: 10RM BARBELL PIN PRESS 

EQUIPMENT
● Barbell and weights
● Rack
● Bench

SET UP
● Setup similar to a bench press (e.g., Finisher #5) but keep the legs inside the rig.
● Set the J-Hooks at nose height when lying on the bench; this is where the Pin Press will start.

EXECUTION 
● With the weight in line with your nose, press the bar straight up locking out the arms.
● Lower the bar to the J-hooks, completing 1 rep.
● Build to a 10RM holding the last rep with arms extended for 30 seconds.

CONSIDERATIONS
● Do not have a set number in mind for your 10RM. Just do a good amount of warm up sets to see how the body
responds to this new stimulus. Keep adding weight until you find a true 10RM.
● Every warm up set does not need to be 10 reps!

PRO TIP 
● The set is not over until the 30-second final hold is up. If you don’t complete the hold, the set doesn’t count!

© 2018 ThundrBro LLC

 FINISHER #36: TABATA DB BENCH PRESS

EQUIPMENT
● 2 DB (12- 53lbs)
● Bench

SET UP 
● Lie on the bench with the DB and then press them to lockout.

EXECUTION 
● In 20 seconds, complete as many bench press reps as possible lowering the weights to the chest and locking the
arms out each rep.
● At 20 seconds, hold in the finish position of the press (arms extended) for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final isometric hold (i.e., 4 minutes total time).

CONSIDERATIONS 
● You want to be able to maintain 10-15 reps per set. Pick weights that allow for this.

PRO TIP 
● Keep the weights close to your body! As the weights drift from away from your body, you will become weaker
and the goal here is to get REPS!

© 2018 ThundrBro LLC

 FINISHER​​ #37: ​DB HANG POWER CLEANS 

 
EQUIPMENT
● 2 DB (suggested 50lbs but need to be able to do many repetitions)

SET UP
● Stand tall holding the DB at your sides with feet hip-width apart.

EXECUTION 
● Push your hips back, and then jump the DB to your shoulders catching them in a partial squat. Straighten the
legs with the DB still on the shoulders before bringing them back down to your sides.
● Complete as many reps as possible in 5 minutes.

CONSIDERATIONS
● The goal should be above 70 reps so lower the weight if necessary.

PRO TIP  
● Cardiorespiratory endurance will become a factor: ensure to breathe out with every rep to prevent cardio failure
before muscular failure.

© 2018 ThundrBro LLC

FINISHER​​ #38: ​BANDED INVERTED ROW WITH ALTERNATING GRIPS 

   

© 2018 ThundrBro LLC

 FINISHER​​ #39: ​PULL UP DEATH SETS TO FAILURE 

 
 
EQUIPMENT 
● Pull up bar
● Weighted pull up belt (or hold the DB between legs)
● Band (light or medium tension)
● DB (something you can do 7 pull up reps)

SET UP 
● Be sure your set up allows you to quickly transition from weighted, to bodyweight, to band-assisted pull ups.

EXECUTION   
● Perform 7 weighted (or bodyweight) pull ups.
● Go immediately into 7 bodyweight (or band-assisted pull ups).
● Then go immediately into max reps of band-assisted pull ups to failure.
● If your second set of pull ups uses a band, increase the band assistance for the final set.
● Rest 3 minutes, then repeat for a total of 3 rounds.

CONSIDERATIONS 
● This finisher has a higher volume of pull ups; choose the first weight accordingly.
● Be sure to use the full range of motion: arms locked out at the bottom and chin over the bar at the top.
● Transition quickly between the movements to keep the pump.

PRO TIP  
● You should be able to get 7-15 reps on the last death set. If not, use more band assistance.

© 2018 ThundrBro LLC

 FINISHER​​ #40: ​CHIN UPS AND BANDED PULL UPS 

EQUIPMENT
● Pull up bar
● Stretch band (light to medium)

SET UP
● Have a band attached to the pull up bar for band assisted pull ups.
● Hang from the bar with hands outside the shoulders, a supinated grip (palms up), and arms straight.

EXECUTION
● Perform 10 strict chin ups, using a 3-second negative on each rep.
● Once you complete 10 reps, transition to band-assisted pull ups. Using a pronated (palms down) grip, perform
max rep pull-ups using the 3-second negative as well.
● Rest 2-3 minutes and repeat for a total of 3 rounds.
● Ensure the chin is clearly over the bar at the top and the arms are locked out at the bottom for each chin up and
pull up rep.

CONSIDERATIONS
● Pick a band that allows at least 8 pull up reps.

PRO TIP 
● It is easy to rush the negative as you get tired; choose to be better than that.
● If necessary, “rest” briefly at the hang (bottom) position of the pull up before going for another rep.

© 2018 ThundrBro LLC

 FINISHER​​ #41: MAX REPS ​CHIN UPS  

EQUIPMENT
● Pull up bar

SET UP
● Hang from the bar with hands outside the shoulders, a supinated grip (palms up), and arms straight.

EXECUTION 
● Pull your chin above the bar and then lower to straight arms.
● Perform a set of max STRICT repetitions. Rest 2-3 minutes between sets. Perform 3 total sets.

CONSIDERATIONS
● The goal is to at least get 10 repetitions on your first set and then close to 80% of your best set thereafter. If you
need to use a band to accomplish this volume, do do.
● Make sure to take the full rest between each set.

PRO TIP 
● RESIST THE KIP. Kipping is second nature to many, but these need to be strict. Consider flexing your quads to
ensure the legs do not get involved in the movement.
   

© 2018 ThundrBro LLC

FINISHER​​ #42: CHEST SUPPORTED DB ROWS AND  
BANDED HAMMER CURLS 

© 2018 ThundrBro LLC

 FINISHER​​ #43: SLED ROWS  

EQUIPMENT
● Sled with any sort of attachment that can be pulled
● Weights
● 100 ft “course”

SET UP
● Stand tall with the sled at the distance of the pulling straps when on tension.
● Grip one strap in each hand.

EXECUTION
● With a slight bend in the knees and a hip-to-shoulder-width stance, draw the elbows back in a rowing motion.
● Repeat until the sled is at your feet (you will have to re-grip on the pulling straps).
● Walk backwards until the pulling straps are on tension to repeat the exercise.
● Continue in this fashion until the sled has moved 100 ft.
● Rest 2-3 minutes and repeat for a total of 300 ft “rowed.”

CONSIDERATIONS
● It's not about what kind of straps you have or how long they are. It’s not about if you have the “right” course
that is 100ft. It is about you pulling some weight for a big distance. Do not major in the minors and make it work
with your set up.

PRO TIP 
● Conditioning will likely be a factor! But try not to stop because you feel tired. Push through that shit and take
breaks after each 100 foot set.

© 2018 ThundrBro LLC

FINISHER​​ #44: BANDED LAT PULL DOWNS AND DB PREACHER CURLS 

   
© 2018 ThundrBro LLC
 FINISHER ​#45:​​ DB SDHP, HANG POWER CLEANS AND SHRUGS 

 
 
EQUIPMENT
● Two DB (use a weight you can complete 30 reps such as 35-50lbs each)

SET UP
● Stand upright holding the DB.
● Put the feet outside the shoulders and the arms inside the legs with the palms facing the body.

EXECUTION
● Perform 30 sumo deadlift high pulls (SDHP): bring the DB below the knees, extend the hips, then pull the elbows
up and back until the DB are chest height.
● Then, bring the feet to hip-width with the hands outside the legs and go immediately into 30 hang power cleans
(Finisher #37).
● Then, finish with 30 DB shrugs. With the DB at the sides, pull the shoulders to the ears (i.e., shrug) keeping the
arms straight. Keep your feet on the ground (not pictured). Lower the shoulders to complete the rep.
● Repeat the cycle for rounds of 20 and 10 reps using minimal rest.

CONSIDERATIONS
● Pick a weight that you can get the rounds of 30 reps unbroken with good effort.
● This finisher is grippy and burns the biceps and shoulders. Embrace the pain; therein lies the potency of the
training effect. You should come close to failure each round.

PRO TIP 
● Try and focus on your breathing as you may be limited by your cardiorespiratory endurance. If you get tired, try
taking a large exhale each rep to prevent cardio failure before muscular failure.

© 2018 ThundrBro LLC

 FINISHER ​#46:​​ BANDED PULL APARTS AND FACE PULLS 

EQUIPMENT
● Band (light or medium tension)
● Upright

SET UP
● Grip the band at opposite ends and extend the arms in front of your eyes with the palms facing the ground.

EXECUTION
● Pull the band apart keeping the arms locked out and pinching the scapulae together until the band kisses the
chest.
● Perform large sets of ~30-50 reps.
● Once at 300 reps of the pull aparts,-secure the band to an upright at approximately sternum height.
● Grip the band at shoulder width and the palms facing the ground.
● Pull the band towards the face with the elbows pulling the band apart as you pull back. Externally rotate the
shoulders at the end to pull the band to eye height.
● Perform large sets of ~30-50 reps; complete a total of 300 reps of the face pulls.

CONSIDERATIONS
● Be able to clip out ~30-50 reps at a time before breaking.

PRO TIP 
● You should be ready to cry at the end of each set; it is very likely you will fail reps. If you are not at that point,
you are missing the stimulus. You need to go harder and hold onto the band!

© 2018 ThundrBro LLC

FINISHE​​R #47: A​​RNOLD PRESS AND BANDED CHEST SUPPORTED DB ROWS 

   

© 2018 ThundrBro LLC

 FINISHER​​ #48: WEIGHTED PULL UPS AND BANDED STRAIGHT ARM PULL 
DOWNS 

EQUIPMENT
● DB or KB (to be able to complete 10 weighted pull ups)
● Weight belt
● Pull up bar
● PVC or training bar
● 2 Stretch bands (light-medium)

SET UP
● Anchor the bands a couple feet apart on a pull up bar well above your reach when on your knees.
● Loop the bands through each side of the PVC or training bar for the pull downs.
● Use a weight belt to secure weight to the body for the pull-ups.
● Hang from the bar with hands outside the shoulders, a pronated grip (palms down), and arms straight.

EXECUTION
● Pull the chin above the bar and then lower to straight arms to complete 1 rep. Perform 10 reps, then transition
to the pull downs.
● Starting on your knees with a grip outside the shoulders, pull the arms to the thighs keeping the arms straight.
Allow the bar to return to slightly above chest height to complete the rep.
● Complete 30 reps.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● Choose to the appropriate weight to get all the pull up reps.
● On the press downs, stay in control through the entire rep and do not to let the band tension own you.

PRO TIP 
● Resist the temptation to bend the arms on the press downs as this reduces the muscle recruitment from the lat
or subscapularis.

© 2018 ThundrBro LLC

 FINISHER​​ #49: KB CLEANS AND CHIN UPS* 

EQUIPMENT
● 2 KB
● Pull up bar

SET UP
● Stand tall holding the KB between your legs with the legs outside shoulder-width.

EXECUTION
● Push your hips back and let the kettlebells go between your legs.
● Then extend your hips aggressively and punch your hand forward to receive the KB at your shoulders. Ensure the
legs straighten.
● Return the KB back to the hang position to start the next rep.
● Complete a set of max reps.
● Immediately transition to a max set of chin ups (*not pictured; see Finisher #41).
● Rest as 2-3 minutes. Complete for a total of 3 rounds.

CONSIDERATIONS
● Particularly at first, you may be limited by technique in the KB clean. Choose the weight wisely, and as you gain
experience increase the weight when you repeat the finisher.

PRO TIP 
● Try and focus on your breathing as you may be limited by your cardiorespiratory endurance. If you get tired, try
taking a large exhale each rep to prevent cardio failure before muscular failure.
   

© 2018 ThundrBro LLC

 FINISHER​​ #50: BARBELL ROWS* AND DB HAMMER CURLS 

EQUIPMENT
● Barbell and weights (to be challenging for a set of 10)
● 2 DB (challenging for a set of 10)

SET UP
● Stand tall holding the bar with straight arms and a grip just outside the shoulders.
● Hinge at the hip by pushing your hips back and slightly bending your knees. Keep the arms straight. The barbell
will be at or slightly below the knees.

EXECUTION
● Pull the elbows back until the bar reaches your chest (*not pictured).
● Lower the bar back until the arms are straight to complete the rep. Complete 10 reps.
● Immediately transition to the hammer curls.
● Stand tall with a hip-width stance holding the DB at your sides with straight arms.
● Keeping the elbows tight to the body, curl the DB up to the face and then lower to straight arms. Complete 10
reps.
● Rest 2-3 minutes and then repeat for a total of 3 rounds.

CONSIDERATIONS
● Be sure you keep your lower back arched (see photo) during the rows.
● Straps are encouraged but not mandatory for this finisher. They will reduce grip fatigue and allow you to push
lat and bicep fatigue.

PRO TIP 
● Be sure the barbell touches the chest Every. Single. Rep.

© 2018 ThundrBro LLC

 FINISHER​​ #51: TABATA CHEST SUPPORTED DB ROWS  

EQUIPMENT
● 2 DB (25-50 lbs)
● Bench
● Weights (to elevate bench)

SET UP
● Elevate one end of the bench.
● Put the DB under the bench at the elevated end.
● Lie down prone with the chest at the elevated end on a the bench and pick up the DB.

EXECUTION
● Drive the elbows back until the DB reach your chest and then lower the weights until the arms are straight to
complete the rep.
● Complete as many reps as you can in 20 seconds.
● At 20 seconds, hold the finish position (with the DB at the chest) for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final hold (i.e., 4 minutes total time).

CONSIDERATIONS
● Go lighter than you think to be sure to get that end range of motion with the DB at the chest.
● Straps are encouraged to reduce grip fatigue and to focus more on the lats and biceps.

PRO TIP 
● Aim for 10-15 reps per set and do not drop the DB. It will be potent.

© 2018 ThundrBro LLC

 FINISHER​​ #52: BARBELL 7’S CURLS 

EQUIPMENT
● Barbell and weights

SET UP
● Stand tall holding the bar at arms length with a supinated grip (palms up) just outside the shoulders.

EXECUTION
● Curl the bar towards your facing stopping when the bar is “halfway” up. This is commonly referred to a 90
degree curl. Lower the bar back to arm extension to complete the rep. Perform 7 reps.
● Curl the bar the full range of motion and then lower to 90 degrees (i.e., stopping “halfway” down). Perform 7
reps. Then lower the bar back to straight arms.
● Perform 7 complete range of motion curls.
● This is considered 1 rep. Complete 7 reps.
● Rest 2-3 minutes and then repeat for a total of 3 rounds.

CONSIDERATIONS
● Pick a weight for the curls. Then re-think your weight; you will fatigue more quickly than you think.

PRO TIP 
● This will thrash the biceps so be sure to pick a weight that is “smart” for you.
● Avoid throwing your hips forward and leaning back in the curl. Focus on just using the arms.

© 2018 ThundrBro LLC

FINISHER​​ #53: TABATA BANDED HAMMER CURLS AND TRICEP EXTENSIONS 

EQUIPMENT
● Stretch band (light or medium)

SET UP
● Step onto the band with a hip-width stance, standing upright. Hold each side of the band with palms facing each
other and thumbs wrapped around it.

EXECUTION
● Keeping the elbows tight to the body, curl the band to chest height and then lower the hands back to the thighs
completing one rep.
● At the top end range of motion, pull the hands apart slightly.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, rest for 10 seconds off tension.
● Repeat this for 8 total intervals.
● Attach the band to a pull up bar such that the bottom hangs at chest height.
● Looking at the band, grab opposite sides with a neutral grip and ensure the band has tension when the elbows
are bent at 90 degrees.
● Pull down on the band until the arms are locked, pulling the hands apart slightly at the bottom end range of
motion. Bring the hands back up to chest height before starting the next rep.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, rest for 10 seconds off tension.
● Repeat this for 8 total intervals.

CONSIDERATIONS
● Make sure the selected band tension is challenging to perform reps for the entire 20 second intervals.

PRO TIP 
● EVERYDAY IS ARM DAY. This is a simple finisher that can be performed multiple times a week to promote
growth.

© 2018 ThundrBro LLC

 FINISHER​​ #54: PLATE CURLS AND GUN WALK 

EQUIPMENT
● Weight plate
● 25 ft “course”

SET UP
● Stand tall with feet hip-width apart.
● Grip the plate like a steering wheel with the hands at opposite sides.

EXECUTION
● Curl the plate towards the face and then lower back to straight arms. Complete 20 reps holding the plate at 90
degrees (“half” curl) on the last rep.
● Walk 25 ft forward with the plate in an isometric hold.
● Continue to cycle through 20 curls and 25 ft walk for 2 minutes.
● Rest 1 minute and repeat for a total of 3 rounds.

CONSIDERATIONS
● Be sure that you pick a load that you can hang onto for 2 minutes!

PRO TIP 
● On the gun walk, it is easier to cheat the movement and not hold the plate at 90 degrees. Do not be that person.
The isometric hold matters.

© 2018 ThundrBro LLC

 FINISHER​​ #55: TABATA BANDED HAMMER CURLS  

EQUIPMENT
● Stretch band (light or medium)

SET UP
● Step onto the band with a hip-width stance, standing upright, and holding onto each side with palms facing each
other and thumbs wrapped around the band.

EXECUTION
● Keeping the elbows tight to the body, curl the band to chest height and then lower the hands back to the thighs
completing 1 rep.
● At the top end range of motion of the curl, pull the hands apart slightly (and then bring them back together on
the descent).
● Perform as many reps as possible in 20 seconds.
● At 20 seconds, hold at the top of the curl for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final isometric hold (i.e., 4 minutes total time).

CONSIDERATIONS
● Be sure to perform the reps fast; no need to be slow and controlled!

PRO TIP 
● To maximize hypertrophy gain, perform this finisher a few times a week.

© 2018 ThundrBro LLC

FINISHER​​ #56: BANDED INVERTED ROW  

© 2018 ThundrBro LLC

 FINISHER​​ #57: BARBELL ROWS* AND BANDED HAMMER CURLS 

EQUIPMENT
● Barbell and weights (to be challenging for a set of 10)
● Stretch band (light to medium)

SET UP
● Stand tall holding the bar with straight arms and a grip just outside the shoulders.
● Hinge at the hip by pushing your hips back and slightly bending your knees. Keep the arms straight. The barbell
will be at or slightly below the knees.

EXECUTION
● Pull the elbows back until the bar reaches your chest (*not pictured).
● Lower the bar back until the arms are straight to complete the rep. Complete 10 reps.
● Immediately transition to the hammer curls. Step onto the band with a hip-width stance, standing upright. Hold
each side of the band with palms facing each other and thumbs wrapped around it.
● Curl the band to chest height and then lower the hands back to the thighs completing 1 rep.
● At the top end range of motion, pull the hands apart slightly.
● Complete 50 reps.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● Be sure you keep your lower back arched (see photo) during the rows.

PRO TIP 
● Go UNBROKEN on hammer curls. You will be tempted to do otherwise.

© 2018 ThundrBro LLC

 FINISHER​​ #58: RACK PULLS AND DB SHRUGS 

EQUIPMENT
● Rack
● Barbell and weights
● 2 DB

SET UP
● Set up a barbell in J-Hooks slightly below the knee.
● Hinge at the hip by pushing your hips back and slightly bending your knees. Keep the arms straight.
● Grip the barbell with the hands slightly outside shoulders.

EXECUTION
● Keeping the arms straight, stand tall. Hinge at the hip to lower the bar to the J-Hooks.
● Build to a heavy set of 5 repetitions in 3 sets.
● After each rack pull set, complete 30 DB shrugs.
● Stand tall holding the DB at your sides with feet hip-width apart.
● Pull the shoulders to the ears (i.e., shrug) keeping the arms straight. Keep your feet on the ground (not
pictured).
● Lower the shoulders to complete the rep. Perform 30 reps.

CONSIDERATIONS
● A rack pull is a movement where you can lift a ton of load. Consider using a belt for your heaviest set of 5 reps.
Also, be sure you keep your lower back arched (see photo) during the movement.

PRO TIP 
● Make sure you are recording your weights. Particularly if you are newer to this movement, you could likely
increase weight significantly every month! The result will be massive strength gains.

© 2018 ThundrBro LLC

 FINISHER​​ #59: DB SINGLE ARM ROWS 

EQUIPMENT
● Bench
● Two heavy DB

SET UP
● Put the same-side knee and hand on a bench. With the opposite hand, pick up a DB.

EXECUTION
● Start with the arm at full extension, drive the elbow back and rotate the torso slightly to recruit as much of the
lat as possible. Lower the weight until the arm is straight using a 3-second negative to complete the rep.
● Perform 8 reps on one-arm and then 8 reps on the other. Rest 30 seconds and repeat for a total of 8 rounds.

CONSIDERATIONS
● Controlling the eccentric causes muscle damage. Muscle damage is necessary for growth, but too much is not
good. Be make sure to pick a load that is smart for you - this is a lot of reps!

PRO TIP 
● It is very easy to puss out on the last inch of the range of motion. The goal is to get the DB to the chest at the top
of each row. If you can’t get the DB there, drop the ego and lower the reps or increase the rest.

© 2018 ThundrBro LLC

 FINISHER​​ #60: BARBELL REVERSE CURLS AND BANDED PULL APARTS 

EQUIPMENT
● Barbell and weights
● Stretch band (light)

SET UP
● Stand tall holding the bar at arms length with a pronated grip (palms down) just outside the shoulders.

EXECUTION
● Curl the bar to your face and then lower back to the thighs using a 3-second negative to complete the rep.
● Perform 8 reps. Rest 30 seconds and then repeat for a total of 8 rounds.
● Once finished with all reverse curl sets, transition to the band pull aparts.
● Grip the band at opposite ends and extend the arms in front of your eyes with the palms facing the ground.
● Pull the band apart keeping the arms locked out and pinching the scapulae together until the band kisses the
chest.
● Perform large sets of ~30-50 reps. Accumulate 300 reps.

CONSIDERATIONS
● Pick a weight for the curls. Then re-think your weight; you will fatigue more quickly than you think.

PRO TIP 
● Avoid throwing your hips forward and leaning back in the curl. Focus on just using the arms.

© 2018 ThundrBro LLC

 FINISHER​​ #61: ZOTTMAN CURLS AND BANDED LAT PULL DOWNS* 

EQUIPMENT
● PVC or training bar
● 2 Stretch bands (light-medium)
● Pull up bar
● 2 DB

SET UP
● Anchor the bands a couple feet apart on a pull up bar well above your reach when on your knees.
● Loop the bands through each side of the PVC or training bar for the pull downs.
● Stand tall holding the DB at your sides with feet hip-width apart.

EXECUTION
● Curl one DB towards the face using a supinated grip and then reverse the grip to pronated for the descent.
● Once the arm is straight, complete a rep with the other side.
● Continue to cycle reps alternating the arms for 2 minutes. This should feel like a “flow” of one curl right into
another.
● At two minutes, transition to the lat pull downs (*not pictured; see Finisher #44).
● Sit on the ground and with a grip outside the shoulders, pull the elbows back bringing the bar to the chest. Lean
back slightly as you pull. Straighten the arms to complete the rep.
● Complete 100 reps.

CONSIDERATIONS
● Pick a weight for the curls. Then re-think your weight; you will fatigue more quickly than you think.

PRO TIP 
● Avoid throwing your hips forward and leaning back in the curl. Focus on just using the arms.

© 2018 ThundrBro LLC

 FINISHER​​ #62: GHD HIP EXTENSION INTO BARBELL ROW 

 
 
 
 
 
 
 
 

© 2018 ThundrBro LLC

 FINISHER​​ #63: TABATA BANDED STRAIGHT ARM PULL DOWNS 

EQUIPMENT
● PVC or training bar
● 2 Stretch bands (light-medium)
● Pull up bar

SET UP
● Anchor the bands a couple feet apart on a pull up bar well above your reach when on your knees.
● Loop the bands through each side of the PVC or training bar for the pull downs.
● Start on your knees for the pull downs.

EXECUTION
● With a grip outside the shoulders, pull the arms to the thighs keeping the arms straight. Return the bar to just
above chest height to complete the rep.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, hold with the bar just above chest height for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final isometric hold (i.e., 4 minutes total time).

CONSIDERATIONS
● Start with a light band tension due to the high volume of reps.

PRO TIP 
● Resist the temptation to bend the arms on the press downs as this reduces the muscle recruitment from the lat
or subscapularis.

© 2018 ThundrBro LLC

 FINISHER​​ #64: BARBELL REVERSE CURL DEATH SETS 

EQUIPMENT
● Barbell and weights

SET UP
● Stand tall holding the bar at arms length with a pronated grip (palms down) just outside the shoulders.

EXECUTION
● Curl the bar to your face and then lower back to the thighs to complete the rep.
● Perform a maximum set of repetitions.
● Reduce the weight by 50% and perform a set of max reps.
● Reduce the weight by another 50% and perform another set of max reps.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● It is easier to perform these reverse curls as power cleans. A slight lean back is fine but avoid throwing the hips
forward to make the lift. Leave the Olympic lifts to the Olympic weightlifters, leave the arms gainz to us.

PRO TIP 
● Do not be afraid to wear a belt for this one. It may help you squeeze out some more reps!

© 2018 ThundrBro LLC

 FINISHER​​ #65: SLED PULL TO SLED PRESS 

EQUIPMENT
● Sled with any sort of attachment that can be pulled (rope, ring straps, pulling straps)
● Weights

SET UP
● Stand tall with the sled at the distance of the pulling straps when on tension.
● Grip one strap in each hand.

EXECUTION
● With a slight bend in the knees and a hip-to-shoulder-width stance, draw the elbows back in a rowing motion.
● Repeat until the sled is at your feet (you will have to re-grip on the pulling straps).
● Walk backwards until the pulling straps are on tension to repeat the exercise.
● Continue in this fashion for 5 minutes for max distance..
● Turnaround so the sled is behind you and hold the straps at the shoulders.
● Press the arms straight in front of you.
● Repeat until the sled is at your feet (you will have to re-grip on the pulling straps).
● Continue in this fashion for 5 minutes for max distance.
● The sled moves because you pull or push it; no dragging!

CONSIDERATIONS
● Make sure to choose a weight that you can move for the whole 10 minutes. No one is impressed when the sled
is not moving.

PRO TIP 
● DO NOT drag the sled. This is all about an upper body push and pull.

© 2018 ThundrBro LLC

FINISHER​​ #66: DB PREACHER CURLS AND  
BANDED STRAIGHT ARM PULL DOWNS 

© 2018 ThundrBro LLC

 FINISHER​​ #67: TABATA BANDED LAT PULL DOWNS 

EQUIPMENT
● PVC or training bar
● 2 Stretch bands (light-medium)
● Pull up bar

SET UP
● Anchor the bands a couple feet apart on a pull up bar well above your reach when on your knees.
● Loop the bands through each side of the PVC or training bar for the pull downs.
● Start seated on the ground.

EXECUTION
● With a grip outside the shoulders, pull the elbows back bringing the bar to the chest. Lean back slightly as you
pull. Straighten the arms to complete the rep.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, hold the bar pulled into the chest for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final isometric hold (i.e., 4 minutes total time).
● Rest 2-3 minutes and then repeat for another 8 rounds.

CONSIDERATIONS
● Don’t worry about getting exactly the right band tension; if it’s too “light” - just do more reps.

PRO TIP 
● The last inch of the end range of motion is the hardest, so that is why we are holding it. Thus… HOLD IT!

© 2018 ThundrBro LLC

 FINISHER​​ #68: TABATA DB HANG POWER CLEANS AND STRAIGHT ARM 
PULL DOWNS

EQUIPMENT
● 2 DB (suggested 50lbs but need to be able to do many repetitions)
● Pull up bar
● PVC or training bar
● 2 Stretch bands (light)

SET UP
● Anchor the bands a couple feet apart on a pull up bar well above your reach when on your knees.
● Loop the bands through each side of the PVC or training bar for the pull downs.
● Stand tall holding the DB at your sides with feet hip-width apart.

EXECUTION
● Push your hips back, and then jump the DB to your shoulders catching them in a partial squat. Straighten the
legs with the DB still on the shoulders before bringing them back down to your sides.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, hold the DB at your side for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final hold (i.e., 4 minutes total time).
● Immediately transition to the pull downs.
● Starting on your knees with a grip outside the shoulders, pull the arms to the thighs keeping the arms straight.
Allow the bar to return to slightly above chest height to complete the rep.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, hold with the bar just above chest height for 10 seconds of “rest.”
● Repeat this for 8 total intervals ending in the 10-second final isometric hold (i.e., 4 minutes total time).

CONSIDERATIONS
● Lots of reps in this finisher; start with a light band tension.

PRO TIP 
● Do this finisher a few times a week to grow the lats!    
© 2018 ThundrBro LLC
 FINISHER​​ #69: ​BANDED TRICEP EXTENSIONS AND HAMMER CURLS 

EQUIPMENT 
● Stretch band (light or medium)
● Pull up bar

SET UP 
● Attach the band to a pull up bar such that the bottom hangs at chest height.
● Hold the sides of the band in each hand with the palms facing each other.

EXECUTION 
● Looking at the band, grab opposite sides with a neutral grip and ensure the band has tension when the elbows
are bent at 90 degrees.
● Keep the elbows tight to the body. Pull down on the band until the arms are locked, pulling the hands apart
slightly at the bottom end range of motion. Bring the hands back up to chest height before starting the next rep.
● Perform 100 banded tricep extensions,
● Remove the band from the rig and step onto the band with a hip-width stance, standing upright.
● Hold each side of the band with palms facing each other and thumbs wrapped around it.
● Keeping the elbows tight to the body, curl the band to chest height and then lower the hands back to the thighs
completing one rep.
● At the top end range of motion, pull the hands apart slightly.
● Perform 100 banded hammer curls.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS 
● Pick a band that allows you to get at least 30 reps unbroken. Move fast and pump hard while using the full range
of motion. You want to come close to failure each set. Make it hurt!

PRO TIP  
● Take short rests while in a set, you want to accumulate a massive arm pump.
 

© 2018 ThundrBro LLC

 FINISHER​​ #70: BANDED STEP UPS 

EQUIPMENT
● Bench (or box)
● Stretch band (medium)

SET UP
● Put the band around the neck (a sleeveless hoodie works well for this) and underneath one foot on the bench.

EXECUTION 
● Step up aggressively keeping the banded foot on the bench.
● Be sure to stand tall on top of the bench straightening the legs (bicep flexes optional).
● Bring the non-banded leg back to the ground to complete the rep.
● Complete 30 reps and then switch legs for 30 reps.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS 
● Find a bench or box appropriate for your height. The thigh and calf should create a 90-degree angle in the step
up.

PRO TIP 
● Squeeze your butt hard when you stand versus relying predominantly on your quads.    

© 2018 ThundrBro LLC

 FINISHER​​ #71: B​​ULGARIAN SPLIT SQUAT DEATH SETS 

 
EQUIPMENT 
● Three KB (a medium-heavy, medium, and light KB such as 53, 36, and 24lbs)
● Bench
● Rack

SET UP 
● Line up the KB from heaviest to lightest.
● Elevate a leg on a bench behind you. Be far enough away from the bench that the forward leg can hold 90
degrees (vertical shin) at the bottom of a lunge.
● Hold the heaviest KB in the same arm as the back leg.

EXECUTION  
● Perform 7 split squats by lunging with the back leg elevated on the bench. Let the back knee “kiss” the ground.
● Once the knee touches the floor, drive through the heel and stand.
● After 7 reps have been completed, hold the forward leg at 90 degrees for 7 seconds.
● Repeat the 7 reps and 7-second hold cycle with the medium weight KB followed by the light KB.
● Immediately switch legs and perform the cycle with the three KB weights on the opposite leg.
● Rest 2 minutes. Repeat for a total of 3 rounds.

CONSIDERATIONS 
● Hold onto a squat rack with the opposite arm for increased balance and quad isolation.
● Be sure not to count too fast on the isometric hold: that is what weak people do. Also, do not be alarmed if the
lightest KB is the hardest!

PRO TIP  
● Try and move the bench back as far as possible (while still completing the range of motion) so the work is
primarily accomplished by the forward leg.

© 2018 ThundrBro LLC

 FINISHER​​ #72: 20​​RM GOOD MORNING AND BACK SQUAT 

EQUIPMENT 
● Rack
● Barbell (loaded to 40% of 1RM back squat)

SET UP 
● Stand with the bar loaded on the back across the shoulders.

EXECUTION  
● Perform a good morning (hinge forward at the hip with a slight bend at the knee) immediately into a back squat
(sitting down so that the hips are below the knees) and stand back up.
● This is 1 rep; perform 20 unbroken reps for max weight in the complex.

CONSIDERATIONS 
● Focus on keeping your back arched and sending your hips back in the good morning.
● Breath at the top of each rep and brace at the bottom.

PRO TIP  
● This is a lot of time under tension and a potent complex; do not be too greedy with the weight. Unbroken with
good technique in the goal. Your ass will burn.

© 2018 ThundrBro LLC

FINISHER ​#73: B​​ANDED HIP BRIDGES AND HAMSTRING CURLS 

© 2018 ThundrBro LLC

 FINISHER​​ #74: BANDED RUSSIAN KB SWINGS

EQUIPMENT
● Stretch band (light to medium)
● KB

SET UP
● Secure the band to the KB and then step onto the band with both legs with the heels shoulder-width apart.
● Stand tall with KB between your legs and the band secure underneath both feet.

EXECUTION 
● Hinge forward at the hip with a slight bend at the knee allowing the torso to come forward.
● Violently extend the hips and straighten the legs to complete the rep driving the KB to chest height.
● Keep the feet flat throughout the repetition.
● Perform 20 swings on the minute for 5 minutes.

CONSIDERATIONS
● Squeeze your butt every time you extend the hips to engage the glutes.

PRO TIP 
● This will require some cardiorespiratory endurance: be sure to breathe intentionally to drive oxygen to the
muscles.
   

© 2018 ThundrBro LLC

 FINISHER​​ #75: TEMPO BARBELL SQUATS

EQUIPMENT
● Barbell and weights (for up to 135 lbs)
● Rack

SET UP
● Rack the barbell at approximately chest height when standing.
● Load the barbell to 135 (or whatever is best for 10 reps with a tempo)
● Unrack the bar for a back squat securing the bar on the upper back/traps and step away from the rig.

EXECUTION 
● Keeping the feet flat on the ground, ​sit your hips down and back until the hips are below the knees. Use a
5-second negative to get your hips below your knees.
● Then stand back up as fast as possible to complete the rep.
● Complete 10 reps with the 5-second negative and fast ascent.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● It is easy to rush the 5-second negative by counting fast. If you have to, pay someone to count for you. The gains
are worth it.

PRO TIP 
● This is an excellent finisher to work on movement patterns and quality movement. Take the time to get it right.

© 2018 ThundrBro LLC

 FINISHER​​ #76: BANDED GHD HIP EXTENSIONS AND  
OVERHEAD BARBELL LUNGES*

EQUIPMENT
● 2 stretch bands (light)
● GHD
● Barbell and weights

SET UP
● Adjust the GHD for a hip extension. When lying face down on the GHD with the legs straight, the hips need to be
forward of the pad such that they can flex and extend.
● Secure the bands on the GHD.
● Get on the GHD and with the hips extended (body in a straight line) hold the bands in your hands.

EXECUTION
● Complete a hip extension: flex the hips keeping the lower back arched (see picture) and then extend the hips
bringing the body back into a straight line. Perform 20 reps. Transition to the overhead barbell lunge (*not
pictures; See Finisher #82 for lunges).
● Press a barbell overhead until the arms are straight.
● Take a step forward bringing the back knee to the ground (gently) while keeping the front shin vertical. Stand tall
bringing the back leg to meet the front. Begin the next lunge step with the opposite leg. Complete 20 lunges on
each leg.
● Rest 2-3 minutes and repeat for a total of 2 rounds.

CONSIDERATIONS
● Different GHD will call for different band set ups. You may even have to put the bands over your head on your
torso. Be sure to determine an appropriate set up before beginning.

PRO TIP 
● This finisher requires more set up than others but the reward is that it will get the legs CRANKING.

© 2018 ThundrBro LLC

 FINISHER​​ #77: BANDED HINGES

EQUIPMENT
● Stretch band (medium tension)
● Rack

SET UP
● Secure the band as low as possible on the rack.
● Face away from the rack and hold the band between your legs.

EXECUTION 
● Hinge forward at the hip with a slight bend at the knee with the torso coming forward to the bottom of the
deadlift-like position.
● Stand back up to complete the rep.
● Perform as many reps as possible in 5 minutes.

CONSIDERATIONS
● The goal is to move for the entire 5 minutes: be sure you find the best grip to do so.

PRO TIP 
● This should be more of a glute-finisher than a back-destroyer. Be sure the motion comes from pushing the hips
back versus squatting down with the legs.

© 2018 ThundrBro LLC

 FINISHER​​ #78: SLED DRAG

EQUIPMENT
● Sled and weights
● Straps
● 400m “course”

SET UP
● Put the weight on the sled and secure the straps to you. You can hold them in your hand (as pictured), loop
them over the shoulders, have them around a belt at the waist, etc.
 
EXECUTION 
● Walk for 400m.

CONSIDERATIONS
● Add load as able but not so much this takes more than 8 minutes to complete.

PRO TIP 
● Do this once a week and make some serious GAINZ.

© 2018 ThundrBro LLC

 FINISHER​​ #79: SLED DRAG WITH FARMER’S CARRY*

EQUIPMENT
● Sled and weights
● Straps
● 100m “course”
● 2 DB

SET UP
● Put the weight on the sled and secure the straps to you. For this finisher, you cannot hold the straps in your
hands as pictured since you will holding the DB for the farmer’s carry. Instead, slide the straps over the
shoulders, have the straps around a belt at the waist, etc.
● Hold in the DB at arm’s length to each side.

EXECUTION 
● Walk 100m.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● You cannot hold the sled straps in this finisher!

PRO TIP 
● Breaking the 100m “rep” by setting down the DB shows weakness.

© 2018 ThundrBro LLC

 FINISHER​​ #80: DIMMEL DEADLIFTS AND BANDED CRUNCHES

EQUIPMENT
● Rack
● Barbell and weights (loaded to 50% of 1RM)
● Stretch band (medium tension)

SET UP
● Secure a band to a rig (or use a Thundrbuddy) well above head height when you are on your knees.
● Rack a barbell in J-Hooks at approximately knee height.
● In a hip-width stance, hinge at the hips to grip the bar just outside the shoulders.

EXECUTION 
● Squeeze the glutes and stand tall. Lower the back to the J-Hooks to complete the rep. Complete 20 reps.
● Then transition to the banded crunches.
● Place the band around your head and hold onto the band with both hands to keep it off your neck.
● Kneel on the ground facing away from the rack (or Thundrbuddy).
● “Crunch” by bringing your face to the floor and keeping your lower body still. Bring the torso back to vertical to
complete the rep.
● Complete 50 reps.
● Rest 2-3 minutes and repeat for a total of 2 rounds.

CONSIDERATIONS
● If you do not know your 1RM deadlift, just go light at first. It's better than using shitty technique to lift heavier.
The weights will come in time.

PRO TIP 
● This finisher can improve your top-end strength for deadlifts.

© 2018 ThundrBro LLC

 FINISHER​​ #81: TABATA FRONT SQUAT

EQUIPMENT
● Rack
● Barbell and weights (for 75 or 95lbs)

SET UP
● Rack the barbell at approximately chest height when standing.
● Load the barbell to 75 or 95lbs (or you can also perform this finisher with an empty barbell).
● Using a grip outside the shoulders, unrack the bar for a front squat securing it on the shoulders by raising the
elbows.
● Step away from the rack.

EXECUTION 
● Keeping the feet flat on the ground, ​sit your hips down and back until the hips are below the knees. Then stand
back up to complete the rep.
● Be sure to drive the elbows up during the movement so bar remains resting on the shoulders.
● Complete as many reps as possible in 20 seconds.
● At 20 seconds, rack the bar for 10 seconds of rest.
● Repeat this for 8 total intervals.

CONSIDERATIONS
● We put the cheese out for the mouse to get; choose your weight wisely.

PRO TIP 
● If you want to work on front rack mobility, hold the rack position for the rest. This will be brutally effective.

© 2018 ThundrBro LLC

 FINISHER​​ #82: BODYWEIGHT LUNGES AND DIMMEL DEADLIFTS

EQUIPMENT
● 50 ft “course”
● Rack
● Barbell and weights (loaded to 50% of 1RM)

SET UP
● Rack a barbell in J-Hooks at approximately knee height.
● Stand tall with feet hip-width apart.

EXECUTION 
● Take a step forward bringing the back knee to the ground (gently) while keeping the front shin vertical. Stand tall
bringing the back leg to meet the front. Begin the next lunge step with the opposite leg.
● Continue alternating lunge steps for 50 feet and then transition into the deadlifts.
● In a hip-width stance, hinge at the hips to grip the bar just outside the shoulders.
● Squeeze the glutes and stand tall. Lower the back to the J-Hooks to complete the rep. Complete 20 reps.
● Rest for 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● If you do not know your 1RM deadlift, just go light at first. It's better than using shitty technique to lift heavier.
The weights will come in time.

PRO TIP 
● This finisher can improve your top-end strength for deadlifts. 
 
   

© 2018 ThundrBro LLC

 FINISHER​​ #83: BANDED KB SWINGS AND SIDE BENDS

EQUIPMENT
● Stretch band (light to medium)
● KB

SET UP
● Secure the band to the KB and then step onto the band with both legs with the heels shoulder-width apart.
● Stand tall with KB between your legs and the band secure underneath both feet.

EXECUTION 
● Hinge forward at the hip with a slight bend at the knee allowing the torso to come forward.
● Violently extend the hips and straighten the legs to complete the rep driving the KB to chest height.
● Keep the feet flat throughout the repetition.
● Perform 20 swings.
● Immediately transition to the side bend by stepping out of the band, putting your feet hip-width apart and
holding the KB at arm’s length to one side.
● Lean to the KB side until it is at knee height and then ​squeeze the opposite side obliques to bring you back to
standing upright.
● Complete 20 reps before switching sides.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● We don’t frequently load movements like a side bend so start cautiously with the weight.

PRO TIP 
● Side bends are also a great rehab/prehab tool.

© 2018 ThundrBro LLC

 FINISHER​​ #84: SLED DRAG WITH OVERHEAD BARBELL CARRY*

EQUIPMENT
● Sled and weights
● Straps
● 100ft “course”
● Barbell (and weights, but maybe not)

SET UP
● Put the weight on the sled and secure the straps to you. For this finisher, you cannot hold the straps in your
hands as pictured since you will holding the DB for the farmer’s carry. Instead, slide the straps over the
shoulders, have them around a belt at the waist, etc.
● Press the barbell overhead until the arms are straight.

EXECUTION 
● Walk 100 ft.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● The sled MUST be attached to your body securely. The demand on the midline will be intense.

PRO TIP 
● Think about what weight you can actually support overhead while walking. Then, consider how much harder
that will be with a damn sled attached to your body. Be smart.

© 2018 ThundrBro LLC

 FINISHER​​ #85: BARBELL* LUNGES

EQUIPMENT
● Barbell and weights (maybe)

SET UP
● Press the barbell overhead and then bring to the back rack position (*not pictured).

EXECUTION 
● Take a step forward bringing the back knee to the ground (gently) while keeping the front shin vertical. Stand tall
bringing the back leg to meet the front. Begin the next lunge step with the opposite leg.
● Continue alternating legs accumulating 200 total steps.

CONSIDERATIONS
● Be sure to complete this finisher with an empty barbell before you consider adding load.

PRO TIP 
● RONNIE COLEMAN USED TO DO THIS.

© 2018 ThundrBro LLC

 FINISHER​​ #86: CALF RAISES

EQUIPMENT
● 2 DB
● Weight plate (not pictured)

SET UP
● Stand hip-width apart on a plate with your heels hanging off the back (*not pictured).

EXECUTION 
● Drop the heels until they gently kiss ground (or hover just above) then extend the ankles coming up on your
toes.
● Complete 250 reps, then drop the weight to complete 100 reps at bodyweight.

CONSIDERATIONS
● We do not work calves frequently so go easy with this one, particularly the first time you do it.

PRO TIP 
● Everyone wants good-looking calves, but not every person wants to put in the work.

© 2018 ThundrBro LLC

 FINISHER​​ #87: RUSSIAN KB SWINGS AND GOBLET SQUATS*

EQUIPMENT
● KB (heavy) or 2 KB (medium-heavy)

SET UP
● Have the KB about a foot in front of you on the ground.
● Place the feet just outside the shoulders and hinge at the hip grabbing the KB.

EXECUTION 
● Lift the KB off the ground slightly allowing it to swing behind you.
● Violently extend the hips and straighten the legs to complete the rep driving the KB to chest height.
● Keep the feet flat throughout the repetition.
● Perform 50 unbroken swings.
● Then transition to a goblet squat (*not pictured).
● Turn the KB upside down and hold it at the chest.
● Move the feet to a shoulder-width stance.
● Keeping the feet flat, lower the hips until they are below the knees using a 3-second negative.
● Then stand back up to complete the rep. Complete 15 reps using the tempo on the descent.

CONSIDERATIONS
● Your goal is to do the 50 KB swings unbroken and it should be heavy. Two 53lb KB will definitely do the trick.

PRO TIP 
● DO NOT rush the tempo descent on the goblet squats. Embrace the leg pump.

© 2018 ThundrBro LLC

 FINISHER​​ #88: WEIGHTED WALL SITS

EQUIPMENT
● Wall
● Weights

SET UP
● Stand with your back against the wall. Have weight in your hands.

EXECUTION 
● Bring the feet 1-2 feet away from the wall and lower the hips under the thighs and calves create a 90-degree
angle.
● Put the weight on your thighs.
● Hold the position for 2 minutes without letting your hands touch your legs.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● You may need Thundrbuddy to put the weight on your legs.

PRO TIP 
● Review the execution section about not touching your legs and then do not touch your legs.

© 2018 ThundrBro LLC

FINISHER​​ #89: BANDED HAMSTRING CURLS AND STEP UPS

© 2018 ThundrBro LLC

 FINISHER​​ #90: ONE LEGGED BANDED GLUTE BRIDGE

EQUIPMENT
● Rack
● Stretch band (light)

SET UP
● Secure the band on J-Hooks as low as possible on the rack.
● Get underneath the band, lying face up with the band across the hips.
● Bend one leg and keep the other straight.

EXECUTION 
● Drive the bent-leg heel into the ground and lift hips as high as possible keeping the non-support leg straight.
● Hold that position for 3 minutes and then switch sides.

CONSIDERATIONS
● Band tension increases the difficulty tremendously. Consider starting with no band the first time you do this.

PRO TIP 
● Working ASS muscles are important to healthy hips, knees and gait. Get after it.

   

© 2018 ThundrBro LLC

FINISHER​​ #91: BANDED GHD HIP EXTENSION VARIATIONS

© 2018 ThundrBro LLC

 FINISHER​​ #92: KB PRESS TO LUNGE

EQUIPMENT
● 2 KB

SET UP
● Clean the KB to the shoulders.
● Start with the feet at hip width.

EXECUTION 
● Press one KB overhead until the arm is straight.
● Take a step forward (with the opposite leg of the support arm) bringing the back knee to the ground (gently).
Keeping the front shin vertical, stand tall bringing the back leg to meet the front.
● Switch the arms such that the other arm is overhead and also switch lunging legs.
● Continue alternating legs and arms accumulating max reps in 5 minutes.

CONSIDERATIONS
● Make sure to press up into the KB on the support arm as you lunge. The midline will start to fatigue and you
need all the help you can get from creating shoulder stability.

PRO TIP 
● It’s just 5 minutes; see if you can go without setting the KB down.

© 2018 ThundrBro LLC

 FINISHER​​ #93: ​ROWER PIKES
EQUIPMENT
● Rower

SET UP
● Start in a plank position facing the rower monitor with the arms below the shoulders and hands on the seat.
● The seat should be towards the back of the slide (i.e., furthest distance from the monitor).

EXECUTION 
● With straight arms and hands on the seat, push the seat towards the monitor.
● Keeping the legs straight, use the abs and lats to pull the seat back to the starting position.
● That is 1 rep, complete 100 reps.

CONSIDERATIONS
● This is an ab smoker! Start by moving the seat a very small distance to ensure you have the strength to pull it
back. Very gradually increase the range of motion over time.

PRO TIP 
● If you are limited by hamstring flexibility, widen the feet.

© 2018 ThundrBro LLC

 FINISHER​​ #94: 1RM ​BANDED PLANK

EQUIPMENT
● Rack
● Stretch band (medium to heavy)
● Weights and Thundrbuddy

SET UP
● Secure the band on J-Hooks as low as possible on the rack.
● Be sure the weights are nearby if you are using more than the band.
● Get underneath the band, lying face down with the band across the low back.

EXECUTION 
● Come up to a plank position on your elbows. Ensure the body stays in a straight line.
● If you are adding weight, have a Thundrbuddy put weight on your back.
● Hold the position for 1 minute going for max weight.

CONSIDERATIONS
● You will need a Thundrbuddy to put weights on your back.

PRO TIP 
● This should be hard immediately and you should be questioning why you are doing it. That means you are doing
it right.

   
© 2018 ThundrBro LLC
 FINISHER​​ #95: ​BANDED CRUNCHES

EQUIPMENT
● Stretch band (medium)
● Rack (or Thundrbuddy)

SET UP
● Secure a band to a rig (or use a Thundrbuddy) well above head height when you are on your knees.
● Place the band around your head and hold onto the band with both hands to keep it off your neck.
● Kneel on the ground facing away from the rack (or Thundrbuddy).

EXECUTION 
● “Crunch” by bringing your face to the floor and keeping your lower body still. Bring the torso back to vertical to
complete the rep.
● Complete 30 reps and then hold the crunch position for 30 seconds.
● Rest 2-3 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● This should feel like a hinge from the hips.

PRO TIP 
● This is less about crunching the torso and more about hinging; keep good posture!

© 2018 ThundrBro LLC

FINISHER​​ #96: ​GHD KAYAK AND BANDED PLANK

   

© 2018 ThundrBro LLC

 FINISHER​​ #97: ​OBLIQUE TWIST AND ROWER PIKES*

EQUIPMENT
● Rower
● Weight plate

SET UP
● Sit on the ground with the legs together and the plate to one side.
● Grab the plate with hands on opposite sides like a steering wheel and arms bent at 90 degrees.
● Then bend the knees and elevate the feet slightly off the ground.
 
EXECUTION 
● Twist the torso bringing the plate to the other side and then back to where it started.
● This is 1 rep, perform 50 reps.
● Transition to the rower pikes (*not pictured).
● Start in a plank position facing the rowing monitor with the arms below the shoulders and hands on the seat.
● The seat will be towards the back of the slide (i.e., furthest distance from the monitor).
● With straight arms and hands on the seat, push the seat towards the monitor.
● Keeping the legs straight, use the abs and lats to pull the seat back to the starting position.
● That is 1 rep, complete 20 reps.

CONSIDERATIONS
● We do not do a ton of rotational work in our training: pick a lightweight plate to start.
● See Finisher #93 for info on the rower pikes.

PRO TIP 
● Remember when everyone did these oblique twists in the 90’s? Well, we are bringing them back.

 
 
 
© 2018 ThundrBro LLC
 FINISHER​​ #98: ​BANDED SIDE PLANK

EQUIPMENT
● Rack
● Stretch band (medium to heavy)

SET UP
● Secure the band on J-Hooks as low as possible on the rack.
● Get underneath the band, turned to one side with the band just above the hips.

EXECUTION 
● Come up to a side plank position on your elbow. Ensure the body stays in a straight line. Raise the non-support
arm above the body. Hold the position for 1 minute.
● At one minute, turn to a regular plank (Finisher #94) for 1 minute. The band should be across the low back.
● Then transition to the other side for a minute.
● Rest 2 minutes and repeat for a total of 3 rounds.

CONSIDERATIONS
● This is a ton of volume! Choose band tension wisely.

PRO TIP 
● Side planks have been known to save lives.

   

© 2018 ThundrBro LLC

 FINISHER​​ #99: ​BANDED OBLIQUE TWIST

EQUIPMENT
● Band
● Rack (or Thundrbuddy)

SET UP
● Secure a band to a rack at approximately waist height.
● Grab onto the band, keep the feet hip-width apart and turn perpendicular to the rack.
● Keep the elbows bent to 90 degrees and the hands close to the torso.

EXECUTION 
● Turn the torso towards the rack and then turn away pulling the hands and band to your side away from the rack.
Return back to the start position.
● Complete 50 reps and then hold the final twist at the end range of motion for 30 seconds.
● Switch sides to complete the 50 reps and 30-second hold.
● Rest 2-3 minutes and repeat for a total of 2 rounds.

CONSIDERATIONS
● You may need Thundrbuddy to hold the band like in the photo!

PRO TIP 
● Rotational work can be a useful rehab tool to resist rotation in weightlifting. This is a good thing!

© 2018 ThundrBro LLC

 FINISHER​​ #100: ​BANDED PLANK AND GHD KAYAK

 
 
 
 
© 2018 ThundrBro LLC
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© 2018 ThundrBro LLC