Soar Challenge: Mountain Climbers

Due Date: 21 July

Mountain climbers are excellent for Tang Soo Do because they develop core stability, hip mobility, explosive footwork, cardiovascular endurance, and chamber speed. By incorporating different knee paths and hip heights, students can reinforce movements that transfer directly to kicking, stance transitions, and sparring.

Challenge Goal: Build a Faster Core, Stronger Hips, and Better Footwork

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Challenge Rules

1. Keep your hands directly under your shoulders.
2. Maintain a strong plank—avoid sagging or excessively raising the hips (unless performing the elevated-hip variation).
3. Drive the knee with control before increasing speed.
4. Students may divide repetitions throughout the day.
5. Quality always outweighs quantity.
6. Track repetitions honestly.

Challenge Motto

“A strong core creates a stable stance. Stable stances create powerful techniques. Powerful techniques reflect an indomitable spirit.”

Soar weekly challenge sheet (LINK) 

Don’t forget to stretch for at least 10 minutes every day.

Your Attitude Determines Your Altitude – SOAR!

Bronze Tier – White & Orange Belts

Goal: Develop proper mechanics, core stability, and consistency.

Weekly Requirement

• 100 mountain climbers (2-count repetition exercise)
• Minimum of 3 training days
• Keep shoulders stacked over the hands and maintain a straight body line.

Suggested Breakdown

• Day 1: 35 repetitions
• Day 2: 35 repetitions
• Day 3: 30 repetitions

Movement Variations

• Standard Mountain Climbers: 70 repetitions
• High-Knee Mountain Climbers (knee toward chest): 30 repetitions

Bonus Requirement

• High Plank Hold: 30 seconds × 2 rounds

Focus

• Core stability
• Controlled knee drive
• Strong shoulder position
• Consistent breathing

Achievement Title: Bronze Warrior

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Silver Tier – Green & Brown Belts

Goal: Increase endurance, hip mobility, and directional control.

Weekly Requirement

• 200 mountain climbers
• Minimum of 4 training days

Suggested Breakdown

• Day 1: 50 repetitions
• Day 2: 50 repetitions
• Day 3: 50 repetitions
• Day 4: 50 repetitions

Movement Variations

• Standard: 80 repetitions
• High-Knee: 60 repetitions
• Cross-Body Mountain Climbers (knee toward opposite elbow): 60 repetitions

Bonus Requirements

• High Plank Hold: 45 seconds × 3 rounds
• Perform 25 slow, controlled repetitions per leg, emphasizing full hip rotation.

Focus

• Rotational core strength
• Hip flexibility
• Smooth weight transfer
• Balance under fatigue

Achievement Title: Iron Core

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Gold Tier – Red & Blue Belts

Goal: Build explosive speed, coordination, and martial endurance.

Weekly Requirement

• 300 mountain climbers
• Minimum of 5 training days

Suggested Breakdown

• Day 1–5: 60 repetitions each day

Movement Variations

• Standard: 90 repetitions
• High-Knee: 70 repetitions
• Cross-Body: 70 repetitions
• Wide Mountain Climbers (knee outside the elbow to open the hips): 70 repetitions

Bonus Requirements

• High Plank Hold: 60 seconds × 3 rounds
• 50 explosive speed climber repetitions
• 25 wide mountain climbers per leg, emphasizing hip mobility and chamber flexibility.

Focus

• Explosive hip drive
• Fast footwork
• Endurance under pressure
• Black Belt determination

Achievement Title: Dragon Core

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Master’s Challenge – Black Belts

Weekly Requirement

• 500 mountain climbers

Additional Tests

• 90-second high plank hold
• 100 continuous mountain climber repetitions without breaking form
• Complete 50 repetitions of each variation:
  • Standard
  • High-Knee
  • Cross-Body
  • Wide
  • Elevated-Hip Mountain Climbers (hips slightly higher to increase shoulder and core demand)

Focus

• Mental toughness
• Exceptional endurance
• Agile footwork
• Martial discipline

Achievement Title: Master’s Iron Tiger

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