Just Lift Shit

WARM-UP·ROUND 1/1

0:4548:20 LEFT

Variable Load Circuit

Conditioning

Moderate

This session focuses on sustained work capacity through a blend of power, stability, and whole-body locomotion. Move at a steady, rhythmic pace, choosing a weight that allows for consistent form throughout the higher-volume EMOM and circuit blocks.

Now

Press START — first up: Bear Crawl

Full workout

WARM-UP4:30

Bear Crawl 0:45

World's Greatest Stretch 0:45

Bodyweight Squat to Reach 0:45

Inchworm 0:45

Glute Bridge March 0:45

BLOCK 1 — EMOM × 1818:20

Kettlebell One Arm Clean and Jerk5 reps each side 60s

Farmer's Walk20 reps 60s

Kettlebell Thruster10 reps 60s

BLOCK 2 — Strength & Carry Rounds16:50

Kettlebell Two Arm Clean 0:45

Kettlebell Alternating Press on Floor 0:45

Kettlebell Goblet Squat 0:45

Bottoms-up Kettlebell Carry 0:45

BLOCK 3 — Tabata Finisher4:20

Mountain Climber 0:20

COOL-DOWN4:20

Pigeon Stretch 1:00

Child's Pose 1:00

Thread the Needle 0:30