Crossfit Lillington – Mayhem Affiliate – Monthly Challenge
April Ab Challenge – Day 20 (2 Rounds for weight)
Tabata: 8 Rounds of each
20 seconds on/10 seconds off
– Alternating Leg V-Ups
– No Push Up Burpees
Scoring
Set 1 Score = Accumulation of reps for Alternating Leg V-Ups. With the word “alternating” we are counting EVERY leg as a rep
Set 2 Score = Accumulation of reps for No Push Up Burpees
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 = Alternating Leg V-Ups
Minutes 4:00 – 8:00 = No Push Up Burpees
This is how the first part would go:
Clock time :00 to :20 = Max reps of Alternating Leg V-Ups
:20 to :30 = Rest
:30 to :50 = Max reps of Alternating Leg V-Ups
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of Alternating Leg V-Ups
1:20 to 1:30 = Rest
Continue in this manner with V-ups until
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for No Push Up Burpees
Demo Videos
Alternating Leg V Ups
No Push Up Burpees a.k.a. Up Downs
M30 Scaled and Mayhem Mom Options
Modified Alternating Leg V Ups or Seated Toe Taps
Complete No Push Up Burpees a.k.a. Up Downs as written OR Elevated Up Down with Jump