Welcome to the 50 rep Wall Walk CrossFit Workout.
As the title says, this training session is all about the wall walk.
One might think that one exercise is not enough to get a good workout in, but this little “challenge” will help you change your mind.
The wall walk is a challenging bodyweight movement that will tax your upper body (mostly shoulders and traps) and your core.
What can you expect from this session:
- The whole duration really depends on how fast you can complete the 50 reps – including a warm-up and cool-down we are talking about 30 to 40min.
- You will be performing only one full-body exercise.
- A suggested approach and a few scaling options will be provided below.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
50 Rep Wall Walk CrossFit Workout
50 x Wall Walks
How to perform a wall walk
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Enjoyed the 50 rep Wall Walk CrossFit Workout?
How to approach?
On paper, this workout doesn’t seem to be that hard and one might think that you will easily cruise through the 50 reps.
After completing your first 2 or 3 reps, you will realize that this is harder than you thought.
In order to not have such a rude awakening, here are some of my suggestions depending on your fitness level.
- Approach this workout in form of an EMOM, meaning that you will perform a certain amount of reps each minute and keep accumulating the 50 reps that way.
- An ideal number of reps would be 2 to 3 per minute.
- Completing 3 reps per minute should give you plenty of rest to stay fresh and attack each minute at full strength.
- You can either attack the workout full throttle and just try to complete the 50 reps as fast as you possibly can, or you can also do an EMOM style of workout.
- I would suggest 4 to 7 reps per minute.
- It will keep the intensity high but should give you enough time to catch your breath from one minute to another.
How to scale?
In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:
- Wall Walk: If you are struggling to go all the way up to the wall, go as far as you can and go all the way back down, if the exercise is too hard – a good alternative is shoulder taps (20 to 30 reps in total)
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
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