NapTown @ Home 5/19/20

5 Rounds 3:00 Cap/1:00 Rest


  • 21-15-9
  • Box Jump/Broad Jump
  • No Push Up Burpees


  • 21-15-9
  • Ground to Overhead
  • No Push Up Burpees

Today’s workout is an interval piece where you will have 3:00 to complete the work written above. If you do finish in under 3:00, then you will rest the remainder of the 3:00 interval as well as the minute between rounds. If you do not finish within the 3:00, you will stop where you are at and rest one minute before a new interval starts where the goal will again be to finish that work in 3:00. If you are consistently not finishing, then you can drop the reps to try to finish out the couplet in the time frame or just continue trying to get as far as you can in the couplet in the 3:00 interval.

The easiest way to scale this workout is by decreasing the repetitions on the triplet, for instance 15-12-9 rather than 21-15-9.

The broad jumps can be scaled back to a good morning if the impact of a broad jump is too much on you.

The get up get downs can be scaled by using your hands or a counter balance weight to assist you in standing up.

The ground to overhead can be done in one movement or broken up by bringing the object to your shoulders then overhead. You can also scale this movement back by using less weight.
This workout can be made more challenging by increasing the weight on the grounder to overhead or aiming to go faster each round.

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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!