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