NapTow @ Home 4/8/20

20:00 AMRAP


  • 30 Burpee Step Ups
  • THEN
  • 2 Rounds
  • 50 Calories/200 Hitchhikers/Run
  • 100 Shoulder Taps/100′ Handstand Walk
  • THEN
  • Max Burpee Step Ups


  • 30 Devil’s Press
  • THEN
  • 2 Rounds
  • 50 Calories/200 Hitchhikers/Run
  • 100 Shoulder Taps/100′ Handstand Walk
  • THEN
  • Max Devil’s Press

Today’s workout begins with 30 reps of a burpee variation before getting into two rounds of a cardio movement paired with shoulder taps or handstand walking depending on your available space and skill level. After finishing those two rounds, you will go back to your burpee variation and perform as many reps as possible of that movement until the twenty minutes expire. Be sure to modify the middle section as needed to have time for more burpees at the end!

The burpee step ups can be modified to a burpee into a lunge if you do not have access to a safe place to step up onto. You can also modify your burpees by not going all the way to the floor on each rep (ie simply step or jump back to plank each rep).

The cardio work can be modified up or down to ensure that you are working for three to four minutes. You can perform a run, row, bike, jump rope, or hitchhikers as your cardio choice. The goal is for that work to last about 3-4 minutes so scale accordingly!

The shoulder taps can be modified by dropping the knees to the floor or by shifting your weight rather than picking the hand all the way up. You can also modify by dropping the reps down to ensure you can get through them in time to do more burpees.
If you have a pair of DBs or KBs, then you can perform your Devil’s Press or burpee step ups with a bell in each hand for a greater strength and coordination challenge.

You can make this workout more difficult by performing the handstand walk or another upside down variation that will work towards a handstand walk. This could be wall walks, box walk arounds, or walking laterally on the wall if you have the space and the skill.

If you do have handstand walks already, then be sure to choose a challenging distance that will take you one to two minutes to complete each round.

Class Descriptions:

Fitness classes last around 45-50min! Classes are categorized as weighted vs. bodyweight.  You are welcome to join any class, whether you have equipment or not, but the coach will be leading the class based on the description listed. If the class is listed as bodyweight, then the coach will lead a warm-up and workout using no equipment. Weighted classes will be lead with the intention that all participants have a weight but you are able to modify to a bodyweight version on your own as needed (or vice versa). 

Specialty classes last 30 minutes and focus on a specific skill. Core class will be focusing on movements that help you to create a stronger midline. The mobility class will help you to get stretched out and fix your body after long periods of sitting. Buns and guns is an accessory driven class where we will focus on more isometric and targeted work to develop one muscle group at a time rather than using your whole body. Karate will be led by Richie and focusing on teaching some basics of karate. 

You can view the most up to date schedule and sign into class through Pike13!

All 4PM Public Fitness classes can be accessed here!

All 2:30PM Public Kids classes can be accessed here!

Schedule Your

free intro

Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.