NapTown @ Home 5/30/20

3 Rounds:


  • 6:00 AMRAP/2:00 Rest
  • 3-6-9-12-15 etc
  • Air Squat
  • 6-12-18-24-30 etc
  • Russian Twist


  • 6:00 AMRAP/2:00 Rest
  • 3-6-9-12-15 etc
  • Goblet Squat
  • 6-12-18-24-30 etc
  • Weighted Russian Twist

Today’s workout involves three 6:00 intervals pairing a squat with a Russian twist. Both movements will go up in an ascending ladder with the squats going up by 3 reps every round and the twists going up by 6 reps every round. After 6:00 of work, you will rest for 2:00 and then repeat the same workout (starting back at 3 and 6 reps for squats and twists respectively) for two more intervals.

This workout can be scaled by reducing the total time on the interval or reducing the increases in reps for one or both movements.

The squats can be scaled back by reducing your range of motion to a safe limit or by using lighter weight or no weight at all.

The Russian twists can be scaled back bu using no weight or dropping your feet to the ground to take the demand off of your core some.
This workout can be made more difficult by using more weight on the squats or twists.

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!