Cross-Body Climbers

How to do it

From a high plank, violently drive the right knee across the body under the torso to physically tap the left elbow, then switch.

The coaching cue

"Wring out the towel." Force a deep rotational twist in the torso on every rep.

What changes inside an AMRAP

Focus on the hard muscular contraction and the twist rather than pure foot speed.

Common mistakes

• Slowing the switch until both feet are on the floor between reps.
• Letting the supporting shoulder roll forward under the twist.

Workouts that use cross-body climbers

• Crossfire

  20 minute AMRAP — 20 Cross-Body Climbers, 10 Standard Push-ups, 15 Bodyweight Good Mornings, 20 Double-Tap Jumps

• The Cross-Draft

  20 minute AMRAP — 20 Cross-Body Climbers, 12 T-Press Ups, 15 Jump Squats, 16 Dead Bugs

• The Bastion

  20 minute AMRAP — 20s V-Sit Hold, 15 Glute Bridges, 10 Sphinx Push-ups, 20 Cross-Body Climbers

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.