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The 10 Best Mountain Climber WODs to Build Incredible Abs

Build a powerful core with these excellent workouts.

These Mountain Climber WODs will help you build a strong and powerful core.

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.

Mountain Climbers Exercise Technique

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)

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 WODs

Add these Mountain Climber WODs into your training.

WOD 1 – Not Just for Lockdown

Chipper.

  • 100 Mountain Climbers (R+L=1 rep)
  • 25 Burpees
  • 50 Air Squats
  • 80 Mountain Climbers (R+L=1 rep)
  • 20 Burpees
  • 40 H/R Push ups
  • 60 Mountain Climbers (R+L=1 rep)
  • 15 Burpees
  • 30 Plyo Lunges
  • 40 Mountain Climbers (R+L=1 rep)
  • 10 Burpees
  • 20 Butterfly Sit ups
  • 20 Mountain Climbers (R+L=1 rep)
  • 5 Burpees
  • 20 Mountain Climbers (R+L=1 rep)
  • 10 Burpees
  • 20 Butterfly Sit ups
  • 40 Mountain Climbers (R+L=1 rep)
  • 15 Burpees
  • 30 Plyo Lunges
  • 60 Mountain Climbers (R+L=1 rep)
  • 20 Burpees
  • 40 H/R Push ups
  • 80 Mountain Climbers (R+L=1 rep)
  • 25 Burpees
  • 50 Air Squats
  • 100 Mountain Climbers (R+L=1 rep)

Bodyweight, Home workouts are not just for lockdown!

Learn to embrace the zero kit workouts and find your fitness any time any place

Score is time to complete the chipper

Mountain Climbers are counted as Right knee and Left knee = 1 rep

Mountain Climber WODs 2 – Marine 16

Eight 2-minute AMRAPs in 16 minutes

AMRAP from 0:00-2:00

  • 20 metre Sprint
  • 16 Burpees

AMRAP from 2:00-4:00:

  • 20 metre Sprint
  • 16 Push-Ups

AMRAP from 4:00-6:00:

  • 20 metre Sprint
  • 16 Air Squats

AMRAP from 6:00-8:00:

  • 20 metre Sprint
  • 16 Mountain Climbers

AMRAP from 8:00-10:00:

  • 20 metre Sprint
  • 16 Jumping Jacks

AMRAP from 10:00-12:00:

  • 20 metre Sprint
  • 16 Jumping Lunges

AMRAP from 12:00-14:00:

  • 20 metre Sprint
  • 16 High Knees

AMRAP from 14:00-16:00:

  • 20 metre Sprint
  • 16 Tuck Jumps

Perform as many rounds and repetitions as possible (“AMRAP“) of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP.

Count one repetition for each 20-metre Sprint (10 metres = 1 repetition). Count one repetition for each 2-count on Mountain Climbers and High Knees (left and right = 1 repetition).

For all other movements, count one repetition per completed movement (eg: Burpees, Push-Ups, Air Squats, Jumping Jacks, Tuck Jumps) or per side (eg: Jumping Lunges).

Track the number of repetitions completed for each 2-minute AMRAP.

Score is the total number of repetitions completed in all eight AMRAPs.

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