20:00 AMRAP:
Bodyweight:
- 400m Run
- 1:00 Plank Hold
- 10 Push Up to Shoulder Taps
Weighted:
- 400m Run
- 1:00 Plank Hold
- 10 Renegade Rows
Today’s workout is a long 20:00 piece with as any rounds as possible of a run (or other cardio movement of your choice), plank hold, and a push up variation.
The run can be modified to a shorter distance or a different cardio variation like jump roping, rowing, jumping jacks etc. that will last about 1:30-2:00.
The plank hold can be scaled back to a shorter hold or by dropping to your knees to take some load off of the body. The 1:00 does not need to be done all in one stint, you can hold for 30 seconds then rest before finishing off the last 30 seconds.
The push up to shoulder taps and renegade rows can be scaled back by dropping the reps, performing the push ups from your knees, or elevating the hands to change your angle.
The plank hold can be scaled back to a shorter hold or by dropping to your knees to take some load off of the body. The 1:00 does not need to be done all in one stint, you can hold for 30 seconds then rest before finishing off the last 30 seconds.
The push up to shoulder taps and renegade rows can be scaled back by dropping the reps, performing the push ups from your knees, or elevating the hands to change your angle.
This workout can be made more difficult by performing the plank hold with additional weight (by wearing a weight vest or stacking a plate on your back) or by performing a row on each side for every push up rather than on just one side.
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!