21 Jun 2024
Let’s Get Training: Friday Bonus Workout!
Crossfit Sports and Fitness

Let’s Get Training: Friday Bonus Workout!

It’s Friday and that means it’s time for your bonus workout!  Personal Trainer Karl Gullö is here to take you through your paces.



The Friday workouts are generally a little harder then the Monday workouts and may require some gear, such as a jump rope, kettle ball and other equipment. 

You’ve finished the first week of training and you have done a great job! Perhaps your body aches in places you didn’t even know existed – and I hope that it feels good. Today you are going to get another workout which can be done in addition to your weekly workouts -but again, we’re going to take it up a notch with the bonus workouts. You may require a gym membership or some type of home equipment. If you don’t have what the workouts require then don’t be afraid to be creative. Instead of a kettlebell, use a dumbbell, a rock or anything heavy. Are you ready? Here it comes!

Warm up:

Find a jumprope of some sort. This can easily be just a longer rope. Start a clock and do as many jumps as you can in five minutes.


21/15/9 repetitions of burpees & kettlebell swings

First do 21 burpees, followed by 21 kettlebell swings. Immediately when you’re done perform another 15 burpees and another 15 kettlebell swings. This is followed by 9 burpees and 9 kettlebell swings.

Cool down: Couch stretch, three minutes per leg.

Try to rest as little as possible. This workout should go quickly and will tone your legs, arms and bum.  Be extra cautious not to round your back in the kettlebell swings.

Have fun with the workout and enjoy your weekend! You have worked hard and you deserve it. Try to go for a walk this weekend and reflect on why you are training and what you want to achieve. Next week we will discuss your goals and how you achieve them.

Karl Gullö

Karl is a licensed personal trainer based at Crossfit Södermalm. He works with private clients, as well as groups. For more information or to book a time contact him at [email protected]

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