Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Bodyweight
Inchworm Push-Up — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The inchworm push-up combines a walkout, a controlled push-up, and a return to standing. It prepares the shoulders and trunk while adding a dynamic hamstring stretch without needing equipment. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Inchworm Push-Up is best used when the workout goal matches its main demand: bodyweight capacity, clean mechanics, and scalable intensity.
Muscles Worked
ShouldersChestCoreHamstrings
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Bodyweight WODs, skill practice, and athletes who can keep inchworm push-up mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Perform the push-up from the knees or omit it. |
How to Do the Inchworm Push-Up
1
Stand tall, soften the knees, and place the hands on the floor.
2
Walk the hands forward until the body reaches a strong plank.
3
Lower through a controlled push-up, using the knees if needed.
4
Press up, walk the hands back, and stand tall.
Common Mistakes
✕
Letting the hips sag during the plank or push-up.
✕
Rushing the hand walk and landing with locked elbows.
Coaching Tips
✓
Brace before the feet leave their original position.
✓
Shorten the range instead of losing the plank shape.
Scaling Options
Easier / Beginner
Perform the push-up from the knees or omit it.
Harder / Advanced
Add a slow push-up or walk the feet to the hands with straight legs.
Related WODs
Use Inchworm Push-Up in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Inchworm Push-Up feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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