Just Lift Shit

WARM-UP·ROUND 1/1

2:0052:20 LEFT

Metabolic Threshold

Conditioning

Moderate

This session challenges your work capacity with high-turnover EMOM intervals followed by a steady-state strength-endurance circuit. Maintain a brisk but sustainable pace, using a kettlebell weight that allows for unbroken repetitions during the EMOM minutes.

Now

Press START — first up: Jump Rope

Full workout

WARM-UP6:00

Jump Rope 2:00

World's Greatest Stretch 1:00

Bear Crawl 1:00

Inchworm to Push-up 1:00

Cossack Squat 1:00

BLOCK 1 — EMOM × 1515:20

Kettlebell One Arm Snatch12 reps each side 60s

Push-up15 reps 60s

Jump Rope80 reps 60s

BLOCK 2 — Rounds for Quality22:20

Kettlebell One Arm Clean and Jerk 0:45

Bottoms-up Kettlebell Carry 0:45

Kettlebell Sumo High Pull 0:45

Hanging Leg Raise 0:45

BLOCK 3 — Tabata Finisher4:20

Kettlebell Thruster 0:20

COOL-DOWN4:20

Couch Stretch 1:00

Child's Pose 1:00

Pigeon Stretch 1:00

Wrist Circles 1:00