NapTown @ Home 4/15/20

For Time to Max Reps

Bodyweight:

  • On a 10:00 Clock:
  • 10-9-8-7-6-5-4-3-2-1
  • Good Morning to T Fly
  • 1-2-3-4-5-6-7-8-9-10
  • Get Up Get Downs
  • In Remaining Time:
  • Max Handstand Push Ups

Weighted:

  • On a 10:00 Clock:
  • 10-9-8-7-6-5-4-3-2-1
  • Sumo Deadlift High Pull
  • 1-2-3-4-5-6-7-8-9-10
  • Get Up Get Downs
  • In Remaining Time:
  • Max Handstand Push Ups

You will start the day off with a bit of accessory work for your shoulders, core, posterior chain, and balance. We will then move into the 10:00 workout above that starts with a couplet for time of a hinge movement and a get up get down. The hinge movement will be descending in reps from 10 to 1 while the get up get downs ascend from 1 to 10. When you finish that couplet, you will perform as many handstand push ups as possible in the remaining time before 10:00 expires.

If you do not have a weight for the sumo deadlift high pulls, you can try to make one out of a jug of milk, a backpack filled with books, or even soup cans to give you the feeling of the movement. You can also do the good morning into a fly for shoulder activation that is demonstrated in the video above.

The get up get downs can be modified by crossing your ankles, rolling up towards your shin rather than onto your feet, or by using your hands to help you. If that is still scary, opt for a no push up burpee into an air squat instead!

The handstand push ups can be scaled to a seated press if you have weights available, a piked push up, or a classic push up if you are still working on that skill.
This workout can be made more difficult by using a heavier weight for your sumo deadlift high pulls and by performing them unbroken.

If you want a greater challenge on the handstand push ups, then try elevating your feet for your piked handstand push up or going into the wall. If you have handstand push ups as a skill, then you can attempt strict instead of kipping for a greater strength challenge.

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!

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

For details on what to expect during each @ Home Class, learn more here

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