Timed workout and finishers
I like the good old text book workouts: 5x5, 8x8, 3x12, etc. But sometimes, I also like to throw in chaos to break the mold and have a little fun, for my clients, but also for myself.
Here is one of the bonus workouts I could give someone who would like to come an additional day during the week.
Prowler for 1minute
10 Barbell thrusters
Rest as needed only.
Rower 300 meters
Assault bike 10 calories
Rest as needed
As many toes to bar as possible
Rest as needed.
Simple but very effective. Each one of the stations can be put into a whole workout of 45 minutes or use each of them as a single finisher at the end of the workout. What is great about these workouts is that improvements are seen weekly as you can put in more work with less rest as you get better and better.