Part 1 & Part 2:
Part 1:
- 10:00 EMOM:
- 100m Run OR :20-:30 Row/Bike/etc
Part 2:
- 12:00 AMRAP:
- 20 Plate Jumps
- 20 Plate Sit Ups
- 20 Mountain Climbers
- :20 Plank Hold
Today’s workout has two pieces, a 10:00 EMOM of short sprint intervals and a 12:00 AMRAP of a four different movements with light to no weight. Check out the scaling options below if you need ideas for modifications!
For part 1 of today, you can scale to any cardio type movement that will keep you moving for about :30 with lower impact. Examples are biking, rowing, jump roping, jumping jacks, etc.
For part 2 of today, you can change the rep scheme or add rest in if you need a slightly easier workout overall.
The plate jumps can be performed as a jumping air squat variation if you do not have a plate at hand to use.
The plate sit ups can be modified to a weighted sit up using any object as your weight or to a sit up with no additional weight at all.
The mountain climbers can be made easier by elevating your hands or stepping your feet instead of jumping them to switch sides.
The plank can be performed with the hands elevated or from your knees to make them easier.
For part 2 of today, you can change the rep scheme or add rest in if you need a slightly easier workout overall.
The plate jumps can be performed as a jumping air squat variation if you do not have a plate at hand to use.
The plate sit ups can be modified to a weighted sit up using any object as your weight or to a sit up with no additional weight at all.
The mountain climbers can be made easier by elevating your hands or stepping your feet instead of jumping them to switch sides.
The plank can be performed with the hands elevated or from your knees to make them easier.
This workout can be made more difficult by using more weight on the weighted sit ups or by performing a handstand instead of a plank hold.
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!