NapTown @ Home 5/16/20

Every 3:00 x 7 Rounds


  • 200m Run
  • 20 Lunges
  • 20′ Handstand Walk/20 Shoulder Taps


  • 200m Run
  • 20 Weighted Lunges
  • 20′ Handstand Walk/20 Shoulder Taps

Today’s workout is an interval piece where you will have 3:00 to complete the work written above. The goal is to finish in 2:00-2:30 to have a bit of rest before beginning the next round. If you are not able to finish within the 3:00 interval, then drop reps or distance somewhere in the work above to be able to complete it within the timeframe.

The easiest way to scale this workout is by decreasing the repetitions or distance on the movements for the workout.

The run can be modified to a row, jump, burpee, or some other cardio variation for about 1:00 of work if you are not able to run.

The lunges can be made easier by using a wall or object in your house for balance and assistance to stand up.

The shoulder taps can be modified by going to a plank from your knees rather than your toes to take load off of your shoulders.
This workout can be made more challenging by increasing the weight on the lunges or the distance on the handstand walks.

If you do not have handstand walks but want something more challenging than shoulder taps, consider walking laterally on a wall or performing your shoulder taps from a piked position or upside down against a wall.

Fitness Schedule

Yoga Schedule

Social 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!