Once you’re in, keep your hips low and move in short, steady shuffles. Roll onto your back and drive with your feet; it’s often faster and less exhausting than trying to crawl forward on your elbows. Keep your eyes on the light at the end, breathe steadily, and rely on your teammates to pull you out.

This one’s more mental than physical, but a strong base helps. Build core endurance with planks, hollow holds, and dead bugs so you can hold that flat, compressed position without gassing. The tunnel doesn’t punish weak muscles. It punishes hesitation.

Q: Do I go on my belly or my back?
A: Whichever gets you through faster and burns less. Most people default to belly-crawling, but rolling onto your back and pushing with your legs is often easier. Your legs are stronger than your arms.

Q: What if I freeze up halfway through?
A: Breathe. Look at the light at the end of the tunnel. Move towards the exit gradually. Motion breaks the panic loop. Everyone in there is going through the same thing, and there’s always someone ahead of you or behind you.