Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 2 (2 Rounds for reps)
Tabata – 8 Rounds of 20 seconds on/10 seconds off:
– Heel Taps
– Plank Shoulder Taps
Perform all 8 rounds of heel taps before starting the 8 rounds of plank shoulder taps.
Scoring
Heel Taps: Left side + Right side = 1 Rep
Plank Shoulder Taps: Left side + Right side = 1 Rep
Workout Flow
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement. Here is a breakdown of the movements:
Minutes 0:00-4:00 = Heel Taps
Minutes 4:00-8:00 = Plank Shoulder Taps
Clock time
:00 to :20 = Max reps of heel taps
:20 to :30 = Rest
:30 to :50 = Max reps of heel taps
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of heel taps
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of heel taps
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of heel taps
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of heel taps
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of heel taps
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of heel taps
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for Plank Shoulder Taps
Demo Videos
Heel Taps
Plank Shoulder Taps
M30 Scaled and Mayhem Mom Options
No modification for heel taps.
Knee Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps