22/4 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
A: Dynamic bodyweight warmup

B: 3 rounds of:
15 Jumping jacks
12 Prison reverse lunges


Conditioning
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Adaptations
As prescribed weight is 22.5/15kg Dumbbell and using a 60/50cm box.

Change the workout up and use what you have.

For the DB snatches, it might be a KB or an odd object like a backpack.
If it’s really awkward to get from the ground to overhead with one hand maybe use two hands instead.

Burpee box jumps, doing those really means that you need something stable to jump on, foldable stuff can get risky so I would stay away from that.
But indoors skipping the ”over” part and using the sofa might work or something similar.
If jumping isn’t an option just do burpee to step up on to a chair.

Depending on your needs of a workout all workout looks a bit different but for the most part it’s about getting some hard work in to get the body moving, adapt to your environment and get after it.