NapTown @ Home 3/28/20

25:00 AMRAP


  • 10-20-30-40-50..etc
  • Jumping Lunges
  • Burpees


  • 10-20-30-40-50..etc
  • Front Rack Lunges
  • Dumbbell Burpees

Working through a long AMRAP today, trying to get as far as you can in 25 minutes with an ascending ladder of lunges and burpees. You will start by performing 10 reps of each movement and add 10 reps every round, going as far as possible in the 25 minutes. If you are doing this workout on your own, you could mix it up and do it for time from 50 reps down to 10 in the same fashion, decreasing by 10 every round.

The lunges can be scaled back to a bodyweight lunge instead of a jumping or weighted lunge. You can also use a wall or some other object as support to assist with balance if needed.

The burpees can be scaled back to a boydweight burpee or a no push up burpee rather than going all the way to the floor or by elevating your hands to a chair, box, or couch instead of going all the way to a plank on the floor.
You can make this workout more challenging by adding weight to the lunges or by adding a run/row/bike of some sort to the end of each round before adding reps in.

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!