Elevator (Beast-Crab-Beast)

AnimalBW

An extended Animal Flow sequence cycling from Beast through Crab and back to Beast repeatedly, often descending or 'riding the elevator' between the two shapes with minimal pause. Builds transition endurance beyond a single Beast-to-Crab Flow rep.

Demo: Animal Flow

Sets

3

Reps

30-60 sec continuous

Rest

1:30

Contraindications

Requires solid Beast-to-Crab Flow competency first; avoid with wrist/shoulder pain.

Setup

Start in Beast position, having already mastered the Underswitch transition.

Execution

  1. 1Perform an Underswitch from Beast into Crab
  2. 2Immediately reverse back into Beast without a long pause
  3. 3Continue cycling Beast-Crab-Beast for multiple consecutive reps, like riding an elevator up and down
  4. 4Maintain shape quality (level hips, active hands) throughout each cycle
  5. 5Slow down or stop if form quality degrades under fatigue

Key cues

  • Keep each shape 'clean' even as fatigue builds
  • Don't rest at the top or bottom — keep the elevator moving
  • Breathe continuously, matching breath to the rhythm of the switches
  • Slow the pace before form breaks down

Common faults

  • Letting hip position degrade (sagging Crab, piked Beast) under fatigue
  • Holding the breath through repeated cycles
  • Rushing speed at the expense of clean transitions
  • Stopping mid-cycle instead of completing the full pattern

Tweaks

  • Set a target time (30-60s) instead of counting reps
  • Add a Crab Reach or Scorpion Reach at the bottom of select cycles
  • Use as a conditioning finisher at the end of a flow session

Regressions

Beast to Crab Flow

Muscles

Primary: Core, Shoulders, Glutes

Secondary: Hip Flexors, Obliques, Forearms

Notes

Named for the up-and-down 'riding the elevator' feeling of continuously cycling between the two anchor shapes.

Sources

Attribution: Mike Fitch / Animal Flow