NapTown @ Home 4/9/20

5 Rounds for Max Reps


  • 1:00 Max Good Mornings
  • 1:00 Max Hollow Rocks
  • 1:00 Max Lateral Lunges
  • 1:00 Rest


  • 1:00 Max Sumo Deadlifts
  • 1:00 Max Hollow Rocks
  • 1:00 Max Weighted Lateral Lunges
  • 1:00 Rest

Today’s workout is five rounds of 1:00 intervals, performing max reps of three different movements with a minute of rest between rounds. The goal is to be as consistent as possible from round to round on how many reps you are getting done.

The sumo deadlifts can be modified to a kettlebell swing if you have access to that equipment for a little change in the stimulus.

The hollow rocks can be modified by bending the knees to shorten your body’s lever or by holding a hollow body instead of the more dynamic rocking.

The lateral lunges can be altered to a lunge straight forward or back if needed or by limiting your range of motion.
You can modify this workout by using a barbell for your sumo deadlifts if you have access to that equipment.

If you want something more dynamic than a good morning but do not have equipment, then a board jump would be a great option to mix things up!

You can make this workout more difficult by performing a curtsey lunge where you step one for behind and across your body rather than the lateral lunge. This will be a great way to get your glutes to fire and get a different stimulus from the lateral lunge.

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!