Mountain Climbers

How to do it

Start in a high plank. Drive one knee aggressively toward the chest, then rapidly switch legs in mid-air. The hips must remain low and level.

The coaching cue

"Run on the wall." Imagine you are sprinting vertically. Do not let your hips bounce up and down like a seesaw.

What changes inside an AMRAP

Keep your shoulders stacked directly over your wrists. If you drift backward, you lose leverage and the movement slows down completely.

Common mistakes

• Landing the driving foot short, so the knee never gets near the chest.
• Creeping the hands forward as the pace increases.

Workouts that use mountain climbers

• The Valve

  10 minute AMRAP — 15 Air Squats, 10 Hand-Release Push-ups, 30 Mountain Climbers

• The Piston Grind

  15 minute AMRAP — 20 Glute Bridges, 10 Dive-Bomber Push-ups, 30 Mountain Climbers

• System Flush

  15 minute AMRAP — 16 Reverse Lunges, 10 Pike Push-ups, 30 Mountain Climbers

• Venous Return

  15 minute AMRAP — 20 Reverse Lunges (Total), 12 T-Press Ups, 30 Mountain Climbers

• Redline

  5 minute AMRAP — 30 Mountain Climbers (Total), 30 High Knees (Total)

• The Escalator

  5 minute AMRAP — 5 Burpees, 10 Mountain Climbers, 15 Jumping Jacks

• Steady State

  10 minute AMRAP — 12 Sprawls, 24 Mountain Climbers

• The Long Stride

  10 minute AMRAP — 16 Reverse Lunges, 30 Mountain Climbers

• The Oarsman

  10 minute AMRAP — 10 Down-Ups, 10 Back Widow, 20 Mountain Climbers (Total)

• The Pacesetter

  15 minute AMRAP — 10 Combat Sprawls, 20 Air Squats, 30 Mountain Climbers

• The Cruiser

  15 minute AMRAP — 10 Burpees, 20 Skater Jumps, 30 Mountain Climbers

• The Vice Grip

  5 minute AMRAP — 20 Mountain Climbers, 10 Strict Sit-Ups

• Core Suspension

  10 minute AMRAP — 12 Dead Bugs, 15 Fast Air Squats, 30 Mountain Climbers

• Iron Spine

  15 minute AMRAP — 16 Alternating Bird-Dogs, 16 Reverse Lunges, 30 Mountain Climbers

• The Long Slog

  20 minute AMRAP — 10 Hand-Release Push-ups, 20 Walking Lunges, 15 Butterfly Sit-ups, 30 Mountain Climbers

• The Sentinel

  20 minute AMRAP — 10 Sprawls, 15 Superman Raises, 20 Air Squats, 30 Mountain Climbers

• The Steady Rower

  20 minute AMRAP — 10 Combat Sprawls, 12 W-Press Ups, 20 Glute Bridges, 30 Mountain Climbers

• Overwatch

  20 minute AMRAP — 20 Mountain Climbers, 10 T-Push-ups, 15 Jump Squats, 10 Strict Sit-ups

• The Barricade

  20 minute AMRAP — 20s Side Plank Hold (Switch sides each round), 15 Air Squats, 10 Dive-Bomber Push-ups, 20 Mountain Climbers

• The Suspended Scapula

  20 minute AMRAP — 20s High Plank Hold, 12 T-Press Ups, 20 Air Squats, 20 Mountain 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.