3:00 AMRAP – 1:00 Rest – 6:00 AMRAP – 2:00 Rest – 9:00 AMRAP:
Bodyweight:
- 18 Good Mornings
- 12 Tuck Jumps
- 6 Walking Planks
Weighted:
- 18 Deadlifts
- 12 Hang Cleans
- 6 Walking Planks
Your workout today features a triplet of a hinge movement, an explosive movement, and a core movement. You will do that triplet for three minutes before resting for one minute, then again for six minutes before resting for two minutes, and then finally for nine minutes.
If you do not have access to a weight then you will perform the good morning or a single leg good morning (or tipping bird) as your substitute.
The tuck jumps can be scaled back to a no push up burpee if the impact of the tuck jump is too great.
The walking planks can be done from the toes or scaled back to the knees to be easier.
The tuck jumps can be scaled back to a no push up burpee if the impact of the tuck jump is too great.
The walking planks can be done from the toes or scaled back to the knees to be easier.
This workout can be made more difficult by using a heavier weight for the deadlifts and hang power cleans.
If you do not have a weight but want a greater challenge, then try tipping birds instead of good mornings and add a no push up burpee to your tuck jump.
If you do not have a weight but want a greater challenge, then try tipping birds instead of good mornings and add a no push up burpee to your tuck jump.
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!