Tag Archives: Wall Walks

OH Reverse Lunges then Wall Walks, Deadlifts and Squats

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Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 30kg

For time do 5 rounds of:

  • 3 x Wall Walks
  • 10 x Deadlifts @ 73kg (or Body Weight)
  • 10 x Front Rack Squats (I used my small sandbag) @ 15kg

Results:  Metcon in 11:15

Handstand Work then some Ladders

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Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.

Then perform 3 rounds of the following:

  • 3 x Wall Walks with 5 Second Hold against the wall (count one-one thousand, two-one thousand, etc.)

Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.

  • 6-8-10… x TRX Row

Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:

  • 6-8-10… x TRX Atomic Pushups

Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:

  • 4-6-8… x Toes to Bar

Results:  TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10.  Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact.  In March we did normal Pushups.

Handstand Pushups and Pullups then Handstand and Core Work

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Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups:  5-4-3-2-1-2-3-4-5.  During the same minute, immediately following the HSPU, do 5 Strict Pullups.

Part B: Then EMOM for 18 minutes do:

  • Odd minutes:  7 x Knee Tucks from Hollow Hold
  • Even minutes:  2 x Wall Walks

Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest

Results:  Format for part A did not work this time.  In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds.  Carried on anyway to complete all sets, just no rest between.

Front Squats then Wall Walks and Pullups

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Part A: Do 5 sets of the following, rest as needed between sets:

  • 5 x Front Squats @ 50kg

Part B: EMOM for 16 minutes do the following:

  • Even minute: 1 – 2 Wall Walks. Start with a pushup, end with a pushup
  • Odd minute 5 – 8 x Pullups (any grip, reps should be unboken so max reps after first round of 8)

Results:  For part B – did 2 wall walks every round and 8-8-7-6-5-5-5-5 reps of pullups.