Mountain Climber Workouts for Incredible Fitness and Core Strength

These Mountain Climber Workouts will help you to build excellent conditioning and a strong core for your body.

What is a Mountain Climber Exercise?

How to Do Mountain Climbers Properly

Mountain Climbers Variations

Mountain Climber Workouts

Browse through and find your next workout.

Workout 1

20 minute AMRAP

• 75 mountain climbers
• 50 jumping lunges
• 25 v-ups
• 50 jump squats
• 75 plank jacks

Workout 2

4 Rounds in 20 minutes

Minute 1:

• 45 seconds Seated Strict Presses (20/14 lb)
• 15 seconds Rest

Minute 2:

• 45 seconds Sit-Ups to Push Presses (20/14 lb)
• 15 seconds Rest

Minute 3:

• 45 seconds Bent Over Rows (20/14 lb)
• 15 seconds Rest

Minute 4:

• 45 seconds Push-Ups
• 15 seconds Rest

Minute 5:

• 45 seconds Mountain Climbers
• 15 seconds Rest

Repeat 4 times

On a 20-minute clock (or using a 45 seconds on, 15 seconds off Tabata-style timer if you have one) perform as many repetitions as possible of the prescribed workout for 45 seconds and rest 15 seconds.

Athlete will perform five different movements every minute for 4 rounds. Use a Medicine Ball or any available weighted object.

Score is the total repetitions completed before the 20-minute clock stops.

Tips and Strategy

Try and keep consistent with reps for the 4 rounds. Athlete’s numbers shouldn’t go from 25 Seated Strict Presses in the first round to 10 Seated Strict Presses in the last round.

Workout 3

• 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)

Score is time to complete the chipper

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

Workout 4

5 Rounds in 24 minutes

• 1 minute Mountain Climbers
• 1 minute Push-Ups
• 1 minute Flutter Kicks
• 1 minute Air Squats
• 1 minute Rest

On a 24-minute clock, perform as many repetitions for 1 minute of each movement for 5 rounds.

Score is the total number of repetitions completed before the 24-minute clock stops.

Workout 5

For Time

Buy-In:

• 3 mile Ruck Run (30/20 lb)

Then, 12 Rounds of:

• 6 Sandbag Ruck Rows (60/40 lb, 30/20 lb)
• 6 Ruck Burpee Squats (30/20 lb)
• 6 4-count Ruck Mountain Climbers (30/20 lb)
• 6 Rucksack Get-Ups (30/20 lb)

Cash-Out:

• 3 mile Ruck Run (30/20 lb)

With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete the buy-in of 3 mile Ruck Run before moving on to 12 rounds of 6 Sandbag Ruck rows, 6 Burpee Squats, 6 4-count Mountain Climbers, and 6 Rucksack Get-Ups. To complete the workout, athlete must accomplish the cash-out of 3 mile Ruck Run.

Score is the time on the clock when the cash-out is completed.

Movement Standards

Ruck Burpee Squat: Athlete will perform a full Burpee with the jump at the end and then an Air Squat. This counts as 1 rep.

Workout 6

Five 5-minute AMRAPs in 25 minutes

From 0:00-5:00

• 16 calorie Row
• 16 Box Jumps (24/20 in)

From 5:00-10:00

• 16 Thrusters (75/53 lb)
• 16 Pull-Ups

From 10:00-15:00

• 16 Burpees
• 16 Dumbbell Snatches (45/25 lb)

From 15:00-20:00

• 16 Mountain Climbers
• 16 Kettlebell Swings (53/35 lb)

From 20:00-25:00

• 16 Push-Ups
• 16 Sit-Ups

With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).

Workout 7

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.

Workout 8 – Deligiannis

For Time

• 100 Sandbag Get-Ups*
• 100 Sandbag Cleans*
• 100 Sandbag Squats*
• 100 Ground-to-Shoulder Loads*
• 100 Sandbag Shoulder Presses*
• 100 Sandbag Sit-Ups*
• 1 mile Sandbag Run*
• 100 Push-Ups
• 100 Pull-Ups
• 100 4-count Mountain Climbers
• 100 4-count Flutter Kicks
• 1 mile Sandbag Run*

* Use a 40% bodyweight Sandbag

Scaling

“Deligiannis Ruck”

For Time

• 100 Burpees
• 100 Tricep Dips
• 100 Air Squats
• 100 4-count Mountain Climbers
• 100 Sit-Ups
• 100 4-count Flutter Kicks
• 1 mile Run
• 100 Push-Ups
• 100 Pull-Ups
• 100 Lunges
• 100 Russian Twists
• 1 mile Run

Wear a Ruck (30/20 lb) throughout

“Deligiannis Bodyweight”

For Time

• 100 Burpees
• 100 Tricep Dips
• 100 Air Squats
• 100 4-count Mountain Climbers
• 100 Sit-Ups
• 100 4-count Flutter Kicks
• 1 mile Run
• 100 Push-Ups
• 100 Pull-Ups
• 100 Lunges
• 100 Russian Twists
• 1 mile Run

Workout 9

For Time

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

• 1 Burpee
• 2 Mountain Climbers
• 3 Sit-Ups

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.

The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.

So, for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.

The burpees are straight forward, just standard CrossFit Burpee, get on the ground so your chest touches, get up, jump and clap overhead.

The mountain climbers are alternating and split reps, the goal is to take a big jump step and land with your front foot as close to your hand while in the Push-Up position.

If the round calls for 20 Mountain Climbers, that would be 10 on each leg alternating for 20 total. The Sit-Ups are meant to be regular AbMat Sit-Ups, but those can be scaled according to athlete needs and abilities.

Score is the time on the clock when the last level of the pyramid is completed.

Tips and Strategy

Don’t get over zealous on the way up. It is easy to be lured into a false sense of security on the way up, feeling like you are crushing levels, but the higher levels are a significant workload, so save some energy for the back half!

Intended Stimulus

This one should be a mental grind as the reps get higher, but should feel rewarding and motivating as the reps come back down on the back side. The movements are set up in a way to where you shouldn’t be risking failure on anything and should be able to keep moving.

Scaling

Scale the peak number of the pyramid if 10 is too high. Athletes can scale Mountain Climbers to Step-Ups or Lunges, and Sit-Ups are meant to be AbMat Sit-Ups but can be scaled to feet anchored Sit-Ups, or regular Crunches as needed.

Workout 10

For Time

• 50 Air Squats
• 50 Jumping Jacks
• 50 Push-Ups
• 50 Jumping Jacks
• 50 Lunges
• 50 Jumping Jacks
• 50 Burpees
• 50 Jumping Jacks
• 50 Mountain Climbers (L+R=1)
• 50 Jumping Jacks
• 50 Mountain Climbers (L+R=1)
• 50 Jumping Jacks
• 50 Burpees
• 50 Jumping Jacks
• 50 Lunges
• 50 Jumping Jacks
• 50 Push-Ups
• 50 Jumping Jacks
• 50 Air Squats
• 50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of Jumping Jacks is completed.

Workout 11

For Time

• 50 Air Squats
• 50 Jumping Jacks
• 50 Push-Ups
• 50 Jumping Jacks
• 50 Lunges
• 50 Jumping Jacks
• 50 Burpees
• 50 Jumping Jacks
• 50 Mountain Climbers (L+R)
• 50 Jumping Jacks
• 50 Mountain Climbers (L+R)
• 50 Jumping Jacks
• 50 Burpees
• 50 Jumping Jacks
• 50 Lunges
• 50 Jumping Jacks
• 50 Push-Ups
• 50 Jumping Jacks
• 50 Air Squats
• 50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of the Jumping Jacks is completed.

Workout 12

EMOM in 14 minutes

From 0:00-6:00, EMOM:

• Minute 1: 25 second Up-Downs + Mountain Climbers + 25 second Plank Hold
• Minute 2: 50 second Max Alternating Dumbbell Snatches (50/35 lb)

Repeat 3x

Rest 1 minute

From 7:00-11:00, EMOM of:

• Minute 1: 25 second Burpee + Push-Ups + 25 second Plank Hold
• Minute 2: 50 second Max Alternating Dumbbell Snatches (50/35 lb)

Repeat 2x

Rest 1 minute

From 12:00-14:00, EMOM of:

• Minute 1: 50 second Max Burpees
• Minute 2: 50 second Max Alternating Dumbbell Snatches (50/35 lb)

On a 14-minute clock, complete 3 rounds of EMOMs with the prescribed movements in the order written.

Score is the total number of repetitions completed before the 14-minute clock stops.

Workout 13

3 Rounds for Total Reps in 17 minutes

• 1 minute Max Dumbbell Push Presses (50/35 lb)
• 1 minute Max Dumbbell Sumo Deadlift High-Pulls (50/35 lb)
• 1 minute Max Box Step-Ups (50/35 lb)
• 1 minute Max Mountain Climbers
• 1 minute Max Dumbbell Bicep Curls (50/35 lb)

Rest 1 minute between rounds

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

Score is total number of repetitions completed before 17-minute clock stops.

Workout 14

3 Rounds for Time

• 13 Push-Ups
• 13 Sit-Ups
• 13 Box Jumps (20 in)
• 13 Kettlebell Swings (1.5/1 pood)
• 13 Push Presses (45/35 lb)
• 13 Walking Lunges (each leg)
• 13 Mountain Climbers
• 13 Knees-to-Elbows
• 13 Pull-Ups
• 13 Parallel Bar Dips
• 13 Air Squats
• 13 Back Extensions
• 13 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of burpees is completed.

Workout 15

For Max Reps in 22 minutes

• 1 min Pull-Ups
• 1 min Air Squats
• 1 min Kettlebell Swings (24/16 kg)
• 1 min Double-Unders
• 1 min Push-Ups
• 1 min Sit-Ups
• 1 min Lunges (40/20 kg)
• 1 min Strict Presses (30/15 kg)
• 1 min Mountain Climbers
• 1 min Dumbbell Push Pressses (20/10 kg)
• 1 min Box Jumps (24/20 in)
• 1 min Shuttle Runs (10 m)
• 1 min Wall Ball Shots (9/6 kg)
• 1 min Ball Slams (9/6 kg)
• 1 min Burpees
• 1 min Bench Presses (50/35 kg)
• 1 min Deadlifts (80/60 kg)
• 1 min Wall Sit
• 1 min Plank Hold
• 1 min Rope Climbs (15 ft)
• 1 min Toes-to-Bars
• 1 min Dumbbell Snatches (25/15 kg)

Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).

Workout 16

EMOM 15:

1: max. pushups

2: max. mountain climbers

3: max. bench dips

4: max. air squats

5: rest

Workout 17

10 Rounds for Time

• 20 Push-Ups
• 20 Air Squats
• 20 Mountain Climbers (Left+Right=1)
• 20 Jumping Jacks

The sequence of this workout is 20 reps of each exercise to complete one round. Perform 10 rounds to complete the workout. Take breaks as needed.

Score is the time on the clock when the last round of Jumping Jacks is completed.

Tips and Strategy

Very often, as with most WODs, the initial strategy is to pace yourself. That remains true for this workout. Before starting, make a mental note of how long you want to rest between reps and rounds, and stick to it throughout.

Intermediate and advanced athletes should aim for no more than five seconds between reps, and 20 seconds between rounds. Beginners should go for 10 seconds between reps and 30 seconds between rounds. Keep your feet moving each time you stand up. Think of it as cooling off for the last rep and warming up for the next one. If you stop moving, you’ll likely give up.

Intended Stimulus

This is a test of both mental and physical toughness.

You’ll be working your entire body while emphasizing bodyweight mobility. The question this workout will test is “How well do you carry yourself?” Each time you stand on your feet, you’re given the opportunity to quit. You have to decide whether or not to keep going.

Scaling

Intermediate

8 Rounds for Time

• 16 Push-Ups
• 16 Air Squats
• 16 Mountain Climbers (Left+Right=1)
• 16 Jumping Jacks

Beginner

5 Rounds for Time

• 10 Push-Ups
• 10 Air Squats
• 10 Mountain Climbers (Left+Right=1)
• 10 Jumping Jacks

Workout 18

For Time

3 Rounds of:

• 12 Squat Jumps
• 12 Hand Release Push-Ups
• 12 Wide-Arm Push-Ups
• 20 Straight Leg Raises

Directly into, 3 Rounds of:

• 10 Tuck Jumps
• 20 Shoulder Tap Push-Ups
• 20 Alternating Airborne Lunges
• 10 V-Ups

Finally, 3 Rounds of:

• 60 second Plank
• 25 Half-Jacks
• 20 4-Count Mountain Climbers
• 15 Air Squats

The sequence of the workout is three rounds of each circuit before moving on to the next. You can move from one circuit to the next without pausing. Take breaks as needed.

Score is the total time to complete all 9 rounds.

Movement Standards

Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor. The foot stays off the ground. Alternate the legs to each repetition.

Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times.

Intended Stimulus

This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing. The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace.

Scaling

Advanced athletes should wear a weight vest of their choice. For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.

Workout 19

• Tabata jump squats
• Tabata flutter kicks
• Tabata wide push ups
• Tabata superman holds
• Tabata mountain climbers

Tabata = 4 minutes (8 sets) of :20 work/:10 rest

rest 1 minute between tabatas

Mountain Climber Workouts – 20

AMRAP in 40 minutes

3 Rounds of:

• 30/20 calorie Assault Bike
• 20 Wall Ball Shots (20/14 lb)

10 Burpees

Then, 3 Rounds of:

• 30/20 calorie Row
• 40 Lateral Box Step Overs (24/20 in)
• 100 metre Farmer’s Carry (70/55 lb)

Then, 3 Rounds of:

• 50 Double-Unders
• 1 minute Wall Sit
• 50 Mountain Climbers

Perform 3 rounds of each triplet. If the workout is completed before 40-minute mark, start back from the assault bike workout.

Scaling

If unable to Bike or Row: Sub 400 M Run

If unable to do Wall Ball Shots: Sub Goblet Squat

If unable to perform Double-Unders: Sub 100 Singles

Mountain Climber Workouts – 21

AMRAP in 19 minutes

• 4 Wall Walks
• 14 Jumping Air Squats
• 24 Mountain Climbers (Right+Left = 1)
• 34 Jumping Jacks

On a 19-minute clock, perform as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 19-minute clock stops.

Intended Stimulus

The movements in this workout are very accessible (not technical) but the time domain is on the longer side which requires most athletes to pace about 80-85% to avoid burning out.

Go too fast and you’ll find yourself taking breaks between sets with long transitions between movements. The goal is to stay steady, go unbroken for each movement for as long as possible (1-2 sets on Wall Walks and 2-3 sets on Mountain Climbers is ok with short rests).

Keep the transitions between each movement under 5-10 seconds. Wall Walks and Mountain Climbers will tax your core and shoulders while Jumping Air Squats and Jumping Jacks will engage your legs and glutes. If you don’t think you’ll be able to do each set unbroken, consider scaling.

Scaling Options

Beginner

AMRAP in 19 minutes

• 8 Inchworms (with Push-Up)
• 10 Air Squats
• 12 Sit-Ups
• 14 Jumping Jacks (without Arms)

Intermediate

AMRAP in 19 minutes

• 2 Wall Walks
• 12 Jumping Air Squats
• 22 Mountain Climbers (left+right=2)
• 32 Jumping Jacks

Mountain Climber Workouts – 22

EMOM for 12 minutes

Odd Minutes:

• 6 Back Squats (275/205 lb)

Even Minutes:

• 12 4-Count Mountain Climbers

Mountain Climber Workouts – 23

For Time

50-40-30-20-10 reps of:

• Air Squats
• Mountain Climbers
• 10 metre Shuttle Run

Time Cap: 30 minutes

This is a pure bodyweight workout that consists of Air Squats, Mountain Climber, and 10 metre Shuttle Run. You start with 50 reps per exercise (50x Air Squats, 50x Mountain Climbers, 50x 10m Shuttle Run), then 40 reps per exercise, then 30 reps per exercise, then 20, then 10. One leg of Mountain Climber equals 1 rep, one 10m Shuttle Run equals 1 rep. The time cap for Hill is 30 minutes.

Score is the time on the clock when the last rep of the 10 metre Shuttle Run is completed.

Scaling Options: Scale the workout by decreasing the rounds and reps to 50-30-10.

Mountain Climber Workouts – 24

For Time

Partition anyhow, complete:

• 50 Burpees
• 50 Chair Dips
• 100 Alternating Lunges
• 100 Mountain Climbers
• 200 Russian Twists
• 200 Step-Ups

With a running clock, as fast as possible complete the prescribed work. Athlete can partition the reps in any way.

Score is the time on the clock when all the 700 reps are completed.

Mountain Climber Workouts – 25

AMRAP in 10 minutes

• 10 Mountain Climbers
• 10 Push-Ups
• 10 Hollow Rocks
• 10 Sit-Ups

On a 10-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Mountain Climber Workouts – 26

EMOM in 10 minutes

• 1 minute Max Renegade Rows (2×50/35 lb)
• 1 minute Max Push-Ups
• 1 minute Max Mountain Climbers
• 1 minute Max Air Squats
• 1 minute Max Curl to Overhead Press (2×50/35 lb)

Repeat 2x

On a 10-minute clock, every minute on the minute (EMOM) perform as many repetitions as possible of the prescribed movements. Repeat the sequence twice.

Score is the total number of repetitions completed before the 10-minute clock stops.

Mountain Climber Workouts – 27

EMOM in 18 minutes

Odd Minutes: Max Calories Row

Even Minutes: AMRAP of:

• 4 Dumbbell Deadlifts (50/35 lb)
• 6 Dumbbell Curls (50/35 lb)
• 4 Dumbell Push Presses (50/35 lb)

Rest 2 minutes

AMRAP in 12 minutes

• 12 Up-Down + Lateral Jumps
• 12 Crossbody Mountain Climbers
• 24 Plank Shoulder Taps

From 0:00-8:00, every minute on the minute (“EMOM“) complete max calorie Row or any cardio of your choice for the odd minutes and as many rounds and repetitions as possible (“AMRAP“) of 4 Dumbbell Deadlifts, 4 Dumbbell Curls, and 4 Dumbbell Push Presses for the even minutes.

Rest 2 minutes. Then from 10:00-22:00, complete an AMRAP of 12 Up-Down + Tuck Jumps, 12 Crossbody Mountain Climbers, and 24 Plank Shoulder Taps.

Score is the total number of repetitions completed before the 22-minute clock stops.

Movement Standards

Plank Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. This counts as one rep.

Mountain Climber Workouts – 28

10 min AMRAP

• 3 1/2 burpees
• 5 mountain climbers
• 8 jumping knee tucks

Score is the number of reps you do in 1o minutes.

For the 1/2 burpees, just don’t extend. Chest and thighs on the floor to start the movement, then push your torso and hips up and kick your legs forward, close to your hands. Keep your hands on the floor all the time.

Mountain climber will count right + left = one rep, so you’re doing 10 total, 5 each leg. Keep your hips in line with your shoulders and move only your legs. Knees towards elbows.

On the jumping knee tuck, just jump and tuck your knee. The goal is to keep your knees higher than your hips on every rep.

Pace yourself or you’re going to stop on the second minute of the workout.

Mountain Climber Workouts – 29

5 Rounds for Reps

Every 90 seconds, AMRAP of:

• 40 Mountain Climbers (R+L=2)
• 10 Sit-Ups
• Max Lunges

Rest 90 seconds between rounds

With a running clock, as many repetitions as possible perform the prescribed work in the order written. Every 90 seconds, athlete must accomplish 40 Mountain Climbers (left plus right leg are counted as 2 reps), 10 Sit-Ups, and maximum repetition of Lunges in the remaining time. Rest 90 seconds between rounds. Repeat this pattern for 5 rounds.

Score is the total number of Lunges completed.

Tips and Strategy

Go hard on the mountain climbers and sit ups as they shouldn’t affect the legs.

Intended Stimulus

Mountain climbers and sit ups should be a hard sprint effort, with lunges being under control. Work on stabilizing the hips and knee in the lunge while under heavy metabolic demand.

Scaling

For added difficulty hold an odd object in your arms while lunging or swap to jumping lunges. If you get fewer than 10 lunges per round then decrease mountain climbers to 20 reps.

Mountain Climber Workouts – 30

For Time

Buy-In:

• 2,000 metre Ruck Run (30/20 lb)

Then, 34 Rounds of:

• 1 Sandbag Squat Cluster with Ruck (60/40 lb, 30/20 lb)
• 3 Ruck Push-Ups (30/20 lb)
• 5 4-count Ruck Mountain Climbers (30/20 lb)

Buy-Out:

• 2,000 metre Ruck Run (30/20 lb)

With a running clock, as fast as possible complete the prescribed work. Athlete must accomplish the buy-in of 2,000 metre Ruck Run.

Then, complete 34 rounds of 1 Sandbag Squat Clean Thruster (Cluster), 3 Ruck Push-Ups, and 5 Ruck Mountain Climbers. To complete the workout, athlete must perform the buy-out of 2,000 metre Ruck Run.

Score is the time on the clock when the buy-out is completed.

More Workouts

TRX Workouts

Front Squat Workouts

Renegade Rows Workouts

Fat Burning Workouts

Double Unders Workouts

Burpee Workouts

Pistol Squat Workouts

Assault Bike Workouts

Flutter Kicks Workouts