NapTown @ Home 3/21/20

25:00 AMRAP : 2-4-6-8-10…etc

  • BODYWEIGHT VERSION:
  • Jumping Air Squats
  • Push Ups
  • Split Squats
  • V Ups
  • WEIGHTED VERSION:
  • Goblet Squats
  • Push Ups
  • Front Rack Split Squats
  • V Ups

This workout is an ascending ladder for 25:00 of the movements listed above. You will complete 2 reps of each movement (1 rep each side of the split squats) then complete the round of 4 reps of each movement (2 split squats per side) and continue on in this fashion, adding 2 reps to each movement for 25:00.

You can turn the jumping air squats to simply air squats if you do not want the pounding of the jumping motion or perform a goblet squat if you have some weight and want more of a strength response.

Push ups can be scaled back to your knees or by elevating your hands on a chair, couch, or box to perform your reps at an easier angle.

Split squats can be performed as an in place lunge by simply tapping the back knee to the ground rather than elevating the back foot.

V ups can be modified to a shin grabber with bent knees or a sit up.
You can add weight to your air squats and split squats to increase the difficulty.

If you are doing this on your own and have access to a rower, bike, or space to run, then I would suggest adding a 200m row/bike/run after each round for a fun cardio addition. Keep this distance the same each round and try to find a distance that will take you around 1:00 to complete each time.

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