23/5 CF Lund Home Adapted Workout
Minimal EquipmentNo-Gear
Warmup
2 rounds of:
30 jumping jacks
4/4 Birddogs

2 rounds of:
10 Scapula pushups
15 Good mornings

Conditioning
20-18-16-14-12-10-8-6-4-2
DB snatches, Alt hand 22.5/15kg
10-9-8-7-6-5-4-3-2-1
Strict HSPU
*40 DU after each round

HSPU Progression/scaling
Reduce Range of motion
Box HPSU
Strict press with 2xDB/KBs or with an odd object

DU progression /scaling/substitute
Fewer DU
2 x single unders
Mountaing Climbers
Warmup
2 rounds of:
30 jumping jacks
4/4 Birddogs

2 rounds of:
10 Scapula pushups
15 Good mornings

Conditioning
20-18-16-14-12-10-8-6-4-2
Odd object Ground to overhead
10-9-8-7-6-5-4-3-2-1
Strict HSPU
*40 DU after each round

HSPU Progression/scaling
Reduce Range of motion
Box HPSU
Strict press with 2xDB/KBs or with an odd object

DU progression /scaling/substitute
Fewer DU
2 x single unders
Mountaing Climbers