Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 14 (2 Rounds for reps)
Tabata: 8 Rounds of each
20 seconds on/10 seconds off
Flutter Kicks
Sit Ups
No rest between sets
* Repeat from August 1st, 2023
Scoring
Set 1 Score = Accumulation of reps for Flutter Kicks. We will score as Left side + Right side = 1 Rep
Set 2 Score = Accumulation of reps for Sit Ups
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 = Flutter Kicks
Minutes 4:00 – 8:00 = Sit Up
This is how the first part would go:
Clock time :00 to :20 = Max reps of flutter kicks
:20 to :30 = Rest
:30 to :50 = Max reps of flutter kicks
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of flutter kicks
etc until 4 minutes. Then you would immediately start into the next tabata for sit ups
Demo Videos
Flutter Kicks
Sit Ups
M30 Scaled and Mayhem Mom Options
Modified Flutter Kick
Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning