NapTown @ Home 3/26/20

30:00 AMRAP


  • 10 Turkish Get Ups with Shoe
  • 20 Soup Can Rows
  • 30 Shoulder Taps
  • every 5:00 complete 20 Burpees or 200m run/row


  • 10 Turkish Get Ups
  • 20 Single Arm Rows
  • 30 Plank Drags
  • every 5:00 complete 20 Burpees or 200m

This is workout is a 30:00 AMRAP where you will complete as many rounds as possible of the three movements listed above. Every 5:00, including the start of the workout, you will complete 10-20 burpees or a run or row or bike or any other cardio-type movement with the goal of that work lasting around 1:00. After you have completed that, you will begin the AMRAP for the remainder of the time until the next 5:00 segment and you will repeat your cardio piece before picking back up where you left off on the AMRAP.

Turkish get ups can be scaled back to using no weight at all or a shoe.

The plank drags and shoulder taps can be done with the knees on the ground rather than from your toes as needed.
Challenge yourself on this workout by increasing the work that you will do every 5:00 to push yourself to get it done and have time on the AMRAP as well.

You can also opt for a row with an object (DB, KB etc) in both hands rather than a single arm variation if you have access to that equipment.

Class Descriptions:

Fitness classes last around 45-50min! Classes are categorized as weighted vs. bodyweight.  You are welcome to join any class, whether you have equipment or not, but the coach will be leading the class based on the description listed. If the class is listed as bodyweight, then the coach will lead a warm-up and workout using no equipment. Weighted classes will be lead with the intention that all participants have a weight but you are able to modify to a bodyweight version on your own as needed (or vice versa). 

Specialty classes last 30 minutes and focus on a specific skill. Core class will be focusing on movements that help you to create a stronger midline. The mobility class will help you to get stretched out and fix your body after long periods of sitting. Buns and guns is an accessory driven class where we will focus on more isometric and targeted work to develop one muscle group at a time rather than using your whole body. Karate will be led by Richie and focusing on teaching some basics of karate. 

You can view the most up to date schedule and sign into class through Pike13!

All 4PM Public Fitness classes can be accessed here!

All 2:30PM Public Kids classes can be accessed here!