NapTown @ Home 5/22/20

Part 1 & Part 2:

Part 1:

  • 12:00 Alternating EMOM
  • :45 Wall Sit
  • :45 Handstand Hold

Part 2:

  • TABATA 8 Rounds of :20 work/:10 rest:
  • Thrusters/Jumping Air Squats
  • 1:00 Rest
  • Weighted Sit Up/Sit Up
  • 1:00 Rest
  • Handstand Push Up

Today’s workout is a series of TABATA intervals after a skill piece working on leg strength and getting upside down. We will start the day with an alternating EMOM of isometric holds where you hold for :45 and rest for :15 before switching to the opposite movement.

The second portion of the day will be 3 different TABATA intervals for 3 different movements. A TABATA is 8 rounds of :20 work for max reps on a movement followed by :10 of rest. We will do the 8 rounds for one movement, rest for a minute and then move on to a fresh 8 round clock for a different movement.

The skill portion of today can be scaled back by reducing the time in the holds to a range that is easier for you to maintain, perhaps :30 instead of :45. You can also scale the wall sit by standing up taller against the wall. You can make the handstand easier by reducing the angle by performing a partial wall walk or performing a plank hold instead.

The thrusters can be done with lighter weight or performed to a chair or couch to reduce your range of motion. The same can be done for the jumping air squat.

The sit ups can be made easier by reducing the weight of by anchoring your feet to have something to push into.

The handstand push ups can be made easier by performing a piked push up or a simple push up if needed.
This workout can be made harder by performing a free standing handstand or adding weight to the wall sit. You can also add difficulty by increasing the weight on the thruster or the sit ups. The handstand push ups can be made easier by performing a strict or deficit variation.

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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!