Mountain Climbers Repeatable AMRAP
mountain climbers wod
AMRAP 12
20 alternating mountain climbers
8 controlled air squats
Keep every round within a consistent pace
Bodyweight
Mountain Climbers — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Mountain climbers are a dynamic core and cardio movement performed in a high plank — you drive alternating knees toward the chest as fast as possible while maintaining a rigid plank in the upper body. In CrossFit, they are counted either as individual reps (each knee drive = 1) or in pairs (left + right = 1) — always confirm the standard before a WOD. Mountain climbers train hip flexor strength, anti-rotation core stability, and cardiovascular capacity simultaneously. They require no equipment and a minimal footprint, making them a staple in no-equipment and travel programming.
Quick answer
Mountain climbers are a dynamic core and cardio movement performed in a high plank — you drive alternating knees toward the chest as fast as possible while maintaining a rigid plank in the upper body. Use repeatable sets of Mountain Climbers and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
Watch Mountain Climbers Technique
Press play to watch the movement here without leaving the guide.
How to Do a Mountain Climber Plank | Abs Workout
Howcast · reviewed 2026-08-06
Muscles Worked
CoreHip flexorsQuadricepsShoulders
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Mountain Climbers conditioning when the goal is repeatable output through core and hip flexors, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Mountain Climbers if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: hips piking upward — the most common fault. Keep hips level with the shoulders. |
| Scaling | Slow mountain climbers (controlled knee drive, 2 sec per rep), or hands elevated on a box. |
How to Do the Mountain Climbers
1
Set up in a high plank: hands directly under shoulders, body forming a straight line from head to heel.
2
Engage the core — prevent hips from rising or sagging throughout the movement.
3
Drive one knee toward the chest as quickly as possible.
4
Return that foot to start while simultaneously driving the opposite knee forward.
5
Alternate as fast as mechanics allow, maintaining a stable plank with the upper body.
Common Mistakes
✕
Hips piking upward — the most common fault. Keep hips level with the shoulders.
✕
Not driving the knee fully toward the chest — a half rep reduces the hip flexor demand significantly.
✕
Arms bending — lock elbows and let the shoulders support bodyweight.
✕
Loud, bouncing feet — quiet feet usually indicate better mechanics and more core engagement.
Coaching Tips
✓
Count cadence rather than going "as fast as possible" — consistent pace over 40 reps beats sprint-and-collapse.
✓
Exhale with each knee drive — this maintains intra-abdominal pressure and protects the lower back.
✓
Elevating hands on a box reduces the shoulder and core demand — useful for warm-ups or high-volume sets.
Scaling Options
Easier / Beginner
Slow mountain climbers (controlled knee drive, 2 sec per rep), or hands elevated on a box.
Harder / Advanced
Cross-body mountain climbers (knee to opposite elbow), or sliders under the feet.
Training Examples
Train Mountain Climbers with a Clear Purpose
Create a similar workout
Mountain Climbers Conditioning Intervals
mountain climbers conditioning
Every 3:00 x 6 rounds
20 alternating mountain climbers
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
How are mountain climbers counted in CrossFit?
Most coaches count each knee drive as one rep (20 mountain climbers = 10 each side). Some count left + right as one rep. Always clarify the standard before starting the WOD — it makes a big difference on total volume.
Build It Into a Workout
Generate a WOD with Mountain Climbers
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Useful next steps
Related Exercises
Ready to put the Mountain Climbers to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.