| Minimal Equipment / No-Gear |
| Warmup A: Dynamic Warmup – Ulrik helms B: General warmup 2 Rounds of: 10 KB swings 10 Pushups 10 Scorpions Conditioning A couple of different version depending on if you are alone or have a couple of buddys that can join you. ”Kjäll” is designed as a teamworkout but can be tweaked to a shorter individual workout. Adpt the movements to waht you have at home, if you dont have a kettlebell a DB or a weighted rucksack works just fine. ”Kjäll” Amrap 45 (In Teams of 3) Buy-in 2400m run* 210 Gobletsquats Then Amrap remaining time 57 Burpees 57 Goodmornings 57 KB swings *alternate every 200m run Individual version Amrap 20min Buy-in: 800m run 70 Goblet squats then in remaining time 30 Burpees 30 Goodmornings 30 KB swings |
