Conditioningcompound
STAIR CLIMBER
Stair climbing machine. Lower body cardiovascular conditioning with glute and quad emphasis.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Step onto the machine and set the speed.
- 2
Maintain an upright posture — do not lean heavily on the handrails.
- 3
Step through the full range of motion.
- 4
Breathe rhythmically.
THE STANDARD
Consistent pace. Upright posture. No leaning on handrails.
COACHING CUES
Upright postureFull stepsConsistent pace
COMMON MISTAKES
Leaning heavily on handrails.
Inconsistent pace.
Partial steps.
SCALING / SUBSTITUTIONS
Reduce speed.
Treadmill at incline as an alternative.
300WOD APPLICATION
The stair climber is used as a lower body cardiovascular conditioning tool across Foundation, Hoplite, and Elite.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
ConditioningMovement Type
compoundEquipment
Machine
Primary Muscles
QuadricepsGlutes
Secondary Muscles
HamstringsCalvesHip Flexors
Standards
Foundation
Hoplite
Elite
Spartan