NapTown @ Home 4/14/20

22:00 AMRAP


  • Partner 1:
  • Run 400m/1:30 Cardio of Choice
  • Partner 2:
  • As Many Rounds/Reps as Possible of
  • 20 Sit Ups
  • 20 Burpees


  • Run 400m/1:30 Cardio of Choice
  • 20 Sit Ups
  • 20 Burpees

Today’s workout can be done with a quarantine partner or on your own depending on if you have someone available to workout with! The partner version has one athlete running or performing a cardio movement of your choice while the other partner performs as many reps as possible of 20 sit ups and 20 burpees. When partner 1 returns from the run, partner 2 will let partner 1 know where they were at in the AMRAP and partner 1 will pick up there while partner 2 goes out on the run.

If you are performing this workout on your own, you will perform the cardio portion straight into 20 sit ups and 20 burpees and then head back for another run.

If you do not have a space to run or running is uncomfortable, then scale to 1:30-2:00 of a cardio of your choice. That could be jumping rope, jumping jacks, rowing, biking, etc.

If sit ups are difficult for you, try anchoring your feet with DBs or sliding your feet under the couch to give you an assist as you sit up. You can also drop the reps down as needed.

The burpees can be modified by not going all the way to the floor or by elevating the hands on a chair or couch.
If you want a little more strength work out of your sit ups, then you could add a plate or dumbbell to the sit ups to make it more challenging.

Fitness Schedule

Yoga Schedule

Helpful links:

You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!

All 4PM Public Fitness classes can be accessed here!

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

For details on what to expect during each @ Home Class, learn more here