NapTown @ Home 3/30/20

15 Min Clock:


  • 50-40-30-20-10
  • Ground to Overhead
  • Russian Twists
  • THEN
  • Max Handstand Walk/Wall Walks


  • 40-30-20-10
  • Ground to Overhead
  • Weighted Russian Twists
  • THEN
  • Max Handstand Walk/Wall Walks

Today’s workout is a 15:00 piece that starts with a couplet of ground to overhead and Russian twists for time before using the remaining time to perform as many wall walks, shoulder taps, or handstand walks as possible. The goal should be for the first portion to take 8-12 minutes and have a few minutes left over to work on the upside down skill portion. The bodyweight version has the addition of a round of 50 at the start because using no weight will make that couplet go a lot faster than if you are utilizing a weight but that can easily be dropped if needed as a scale. You can also add a round of 50 to the weighted version if you think you will move through that too quickly even with your weight.

The reps can be adjusted on this workout to ensure that you get done with time left over for the handstand walk/wall walk portion.

The Russian twists can be scaled back by not using a weight or by putting the feet on the floor rather than floating them off the ground.

The handstand walks can be scaled back to a wall walk where you can walk as close to the wall as you feel comfortable. If going upside is entirely uncomfortable for you, then you can scale back to shoulder taps from a plank position.
This workout can be made more difficult by using more weight on the ground to overhead and Russian twist movements or by adding reps. If you have access to the equipment, you could use a barbell or two dumbbells instead of just one.

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!