CrossFit Bartlesville – Mayhem Affiliate – Monthly Challenge
Metcon (AMRAP – Reps)
Tabata:
8 Sets (:20 on/:10 off)
– Flutter Kicks
– Runners Crunches
– Mountain Climbers
No rest between sets
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 12-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:
Min 0:00-4:00 = Flutter Kicks
Min 4:00-8:00 = Runners Crunches
Min 8:00-12:00 = Mountain Climbers
This is how the first four minutes 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
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of flutter kicks
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of flutter kicks
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of flutter kicks
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of flutter kicks
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of flutter kicks
3:50 to 4:00 = Rest
Then you would immediately start into the next tabata for runners crunch
Demo Videos
[Flutter Kicks](https://youtu.be/jEjB0phld7M)
[Runners Crunch](https://youtu.be/ukVGfLCN7is)
[Mountain Climber](https://youtu.be/4Pf4UKQUUV0)
Modifications
Flutter Kicks —> [Flutter Kicks Mod 2](https://youtu.be/ReNQZyFohBU)
Runners Crunch —> [Seated Toe Taps](https://youtu.be/OXX9DPPk2nU)
Mountain Climber —> [Elevated Mountain Climber](https://www.youtube.com/watch?v=cGoVrcfdVco)