ConditioningcompoundBodyweight
MOUNTAIN CLIMBER
High plank position, alternating knee drives. Develops core stability and cardiovascular conditioning.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Start in a high plank position — hands under shoulders.
- 2
Body forms a straight line from head to heels.
- 3
Drive one knee toward the chest.
- 4
Return and immediately drive the other knee.
- 5
Maintain the plank position throughout — no raised hips.
THE STANDARD
Hips stay level throughout. Knee drives to the chest. Consistent pace.
COACHING CUES
Hips levelDrive the knee to the chestMaintain the plank
COMMON MISTAKES
Hips rising.
Slow alternating instead of running pace.
SCALING / SUBSTITUTIONS
Slow controlled alternating knee drives.
Reduce duration.
300WOD APPLICATION
Mountain climbers are used as a Foundation and Hoplite core conditioning movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
ConditioningMovement Type
compoundEquipment
Bodyweight
Primary Muscles
Abs / CoreHip Flexors
Secondary Muscles
QuadricepsAnterior DeltoidsChest
Standards
Foundation
Hoplite
Elite
Spartan