NapTown @ Home 4/1/20

For Time:


  • 30-20-10-20-30
  • Good Morning & High Pull
  • Push Ups
  • Lateral Hops Over Object


  • 30-20-10-20-30
  • Sumo Deadlift High Pull
  • Floor Press
  • Lateral Hops Over Object

This workout is for time as fast as you can go. You will start by performing 30 reps of each movement, followed by 20 reps of each movement, then 10 of each movement before going back up to 20 reps and 30 reps to finish out. Watch the video for demonstrations of the movements and modify based on your equipment availability. The goal will be to finish this in under 15:00 so adjust your reps as needed to make that happen.

You can scale this back by reducing the reps on some or all of the movements. Maybe 20-15-10-15-20 is a more reasonable rep scheme for you to try.

The good morning and high pull is for anyone who does not have a weight but we encourage you to find some kind of object to use for today. That could be a textbook, a gallon of milk, a backpack, or any number of items found around your house.

The push ups in the bodyweight version can be scaled back to your knees or by using a chair to elevate your hands.
You can make this workout more challenging by adding reps. Perhaps 40-30-20-30-40 is a better rep scheme for you to challenge yourself and still stay within the time frame of under 15:00.

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!