Just Lift Shit

Wednesday, September 16, 2026

WARM-UP·ROUND 1/2

0:4049:05 LEFT

Metabolic Engine

Conditioning

Hard

High-energy metabolic circuit followed by an EMOM that balances explosive power with loaded carries. Choose a moderate weight for the complex to maintain fluid movement, then increase intensity during the EMOM power intervals.

Now

Press START — first up: Jump Rope

Full workout

WARM-UP5:20

Jump Rope 0:40

World's Greatest Stretch 0:40

Cossack Squat 0:40

Inchworm to Push-up 0:40

BLOCK 1 — Conditioning Circuit22:20

Kettlebell Alternating Hang Clean 0:45

Kettlebell Thruster 0:45

Jump Rope 0:45

Kettlebell One Arm Row 0:45

BLOCK 2 — Density EMOM × 1616:20

Kettlebell Swing18 reps 60s

Push-up to Side Plank5 reps each side 60s

Farmer's Walk20 reps 60s

Jump Squat12 reps 60s

COOL-DOWN5:05

Downward Dog 1:00

Hip Flexor Stretch 1:00

Cat-Cow 0:45

Child's Pose 1:00