Mountain Climber Rep Race | Friends

Quick Intro

Mountain Climber Rep Race is a short counting contest. Two partners set up in a plank side by side, and on a shared “go” both drive their knees toward the chest in turn for an agreed time, often 30 seconds. Whoever completes the most reps with the hips staying level wins.

How to do mountain climbers well, with the hands under the shoulders, a straight line from head to heels and each knee driving in under the chest, is covered at Mountain Climbers. This guide covers the race: counting, what makes a rep count, the handicap and the one fault that decides most arguments.

What You’ll Need

Floor space for two people side by side, about an arm’s length apart.
A non-slip surface or mats.
A timer both can hear.
A step or bench for the handicap, if needed.

How to Play

Agree the time cap, the rep standard and any handicap.
Both set up in a high plank side by side, hands under the shoulders.
Start the timer. On “go”, both start driving the knees in turn.
Each counts their own reps until the timer ends.
Compare counts. Rest a minute or two, then race again if you want a best of three.

Counting

Counting every knee drive gets confusing at speed. The easiest method is to count only the right knee: every time it comes in, that is one. Both people count the same way, so the result is fair. A third person can count both if one is there, and a phone video settles any dispute.

What Counts

A rep counts when:

the knee comes forward to at least below the hips, under the body;
the hips stay level, roughly in line with the shoulders, with no piking up into an inverted V;
the hands stay planted and the plank holds.

The hips rising is the most common way reps get rushed. A fast rep with the hips high takes less effort and moves the knee less, so it should not count. Agree before the first round that piked reps are not counted, and stick to it.

Pacing

Thirty seconds is short, and many people sprint from the start. The fastest climbers usually find a quick, even rhythm and hold it, with a push at the end. A rhythm you can keep with level hips beats a frantic start that collapses at fifteen seconds.

Making It Fair

The handicap is a raised hand position. The less conditioned partner puts the hands on a step or bench, which takes some weight off the arms and core and makes each rep easier. Both race for the same time and compare counts.

A higher surface means a bigger handicap. Start with a low step and adjust after the first round. For more on handicaps, see Training With a Friend.

Staying Safe

A non-slip surface for the hands. Slipping hands can drop the chest onto the floor.
Space between partners. Stay in your own space, and keep hands and feet away from your partner’s.
Stable step or bench for the handicap, so it cannot slide.
Stop for wrist or shoulder pain.

Common Mistakes

Hips piking up. The rep does not count. Keep the line from head to heels.
Hands too far forward. It loads the shoulders and makes the plank harder to hold. Keep them under the shoulders.
Short knee drives. The knee should come well in, not just a few centimetres.
Losing count. Count one knee only.

Fitting It Into a Session

It works as a short, sharp conditioning block in the middle or at the end of a session. It also suits a quick warm-up contest at an easy pace. Two or three 30-second rounds are enough. The Building a Partner Session guide has more on placing it.

Getting Better Over Time

Note each person’s count, time and hand height. As counts rise, lower the step for the handicapped partner until both can race from the floor.

Mountain Climber Tag turns mountain climbers into a tag game.
Work-Rest Relay includes a mountain climber version, sharing a set between partners in turns.
Mirror Games include a mountain climber version where partners match each other face to face.
Rep Bet and Gamble Games include a mountain climber version where each partner bids on their own count.

FAQ

Should we count both knees?

Counting one knee is easier and just as fair. Choose one and stick to it.

How long should each round be?

Most pairs settle on half a minute. Twenty seconds favours speed, forty-five favours endurance.

What if one of us keeps piking?

Call it, and slow down the pace. A rep only counts if the hips stay level.