NapTown @ Home 4/18/20

For Time (20 Min Time Cap):


  • 50 Dumbbell Deadlifts (50/35)
  • 50 AbMat Sit Ups
  • 50 Box Step Ups (24/20)
  • 50 Single Arm Dumbbell Thrusters (50/35)


  • 50 Deadlifts
  • 50 Sit Ups
  • 50 Step Ups
  • 50 Single Arm Thrusters

The sequence for this workout is 50 dumbbell deadlifts followed by 50 AbMat sit-ups, then 50 box step-ups, then 50 single-arm dumbbell thrusters. Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.

For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.  

Join us at 8AM and 9:30AM tomorrow (Saturday) morning via Zoom for this workout!

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!