Just Lift Shit

Wednesday, April 8, 2026

WARM-UP·ROUND 1/2

1:0050:00 LEFT

Metabolic Momentum

Conditioning

Moderate

A high-cadence EMOM focused on maintaining power output across four distinct movement patterns. Choose a weight that allows for crisp technique under fatigue, especially during the kettlebell snatches and thrusters.

Now

Press START — first up: Jump Rope

Full workout

WARM-UP8:00

Jump Rope 1:00

World's Greatest Stretch 0:45

Bodyweight Squat to Press 0:45

Inchworm to Push-up 0:45

BLOCK 1 — EMOM × 2424:20

Kettlebell One Arm Snatch12 reps each side 60s

Kettlebell Thruster10 reps 60s

Jump Rope60 reps 60s

Kettlebell Alternating Renegade Row12 reps each side 60s

BLOCK 2 — Rounds13:20

Kettlebell Farmers Walk 0:45

Hanging Leg Raise 0:30

Burpees 0:30

COOL-DOWN4:20

Child's Pose 1:00

Pigeon Stretch 1:00

Downward Dog 1:00