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Mountain Climber

Mountain Climbers are a bodyweight movement that leave no body part behind: athletes will challenge their upper bodies, lower bodies, and midlines in this tough (yet beginner-friendly) movement.

Set-Up: Athlete starts in a Plank position with active shoulders and a braced core.

Execution: Use the core to pull the right knee into the chest while keeping the right foot off the ground. Rapidly switch legs, and pull the left knee into the chest while keeping the left foot off the ground. That’s one repetition (right+left = one rep; also known as a 2-count repetition). Continue, alternating legs quickly. The movement is also commonly performed where the working leg’s foot/toes touch the ground for each rep. Check the WOD standards for details.

Points of Performance: To get a “good rep,” ensure the following:
– Athlete stays in a Plank position (shoulders over wrists, hips in line with shoulders) with straight arms
– Perform once on each side to complete a single repetition (2-count)

Pro-Tip: Mountain Climbers are perfect for building strength and endurance in the abdominals and hip flexors. Use this movement as a skill transfer exercise (or even a scaling option) for more complex movements like Knees-to-Elbows, Toes-to-Bar, and GHD Sit-Ups.

Mountain Climber Demos

Reebok CrossFit ONE Movement Demo "Mountain Climber"
How to do Mountain Climbers by Wodstar
How to Do a Mountain Climber | Boot Camp Workout

Mountain Climber Scaling & Progressions

20 Intense Mountain Climbers