For time:
1,600/2,000-meter row
Every 90 seconds, including the start, perform 3 wall walks until you complete the row.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a single distance on the rower. However, every 90 seconds, including at the start, you have to perform a task: wall walks. Continue this until the distance on the rower is completed. This effort should take 15 minutes or less to complete. With every precious second, push the pace on the rower. Choose a movement for the wall walks that allows you to finish your reps in 30 seconds or less.
Scaling:
Reduce the distance on the rower. Reduce the reps of the wall walks.
To reduce the complexity of the wall walks, shorten the range of motion. Consider taking only 2-3 steps toward the wall and returning to the start.
In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or run 1,600 meters. For the wall walks, perform an inchworm, plus a push-up from the knees.
Intermediate option:
For time:
1,600/2,000-meter row
Every 90 seconds, including the start, perform 2 wall walks until you complete the row.
Beginner option:
For time:
800/1,000-meter row
Every 90 seconds, including the start, perform 2 inchworms + a push-up from the knees until you complete the row.
Coaching cues:
To increase your stroke rate on the rower, think about getting your hands away from your body in the return and using your feet to pull your body in quicker to the catch position.
Resources:
Rowing Technique Tips
The Wall Walk
Inchworm + Push-Up From the Knees
Comments on 250602
201 Comments
Bike erg 5000m
5 burpee (knee push-ups) every 90sec
33.5 weeks pregnant
2k Rowing with beginner Inchworm + push-ups from the knees instead of wall walks
11:47
M | 38
RX 14:11
M | Rx
15:00
14:22
18:42
RX
RX
13:49 intermediate
10:29 Rx
M/32/6’
M/39/6’/177#
11:54 Rx
Deo gratias
Rx
11:45
46 / m
13:14
2,000 meter row
2 wall walks instead of 3
Not RX
As rx’d, 14:59.
Tougher than it looked! Did you rest during wall walks, but I did not have the 60 seconds I had hoped to have on the rower. I was shooting for 8 rounds of 250 meters each. Instead, this took 10 rounds, and I barely finished. Couldn’t have done many more wall walks either – they were getting a little sloppy in rounds 9 and 10.
52m/5'10"/185
Rx’d
13:23
Rx
10:32
harder than I though 😅
10:34 1600m row and 3xinchworm and press up due to home gym limitation
🛡️ Post – Tattoo Debut WOD
First WOD with the blazon inked.
New skin, same fire.
https://youtube.com/shorts/-fXS1HNzCkk
CrossFit.com 250602 – For Time
2,000m Row
Every 90 seconds: 3 Wall Walks
Time: 12:12 min (Rx cap: 15:00)
Mission complete. Legacy activated.
38 / M / 5'9" / 140lbs
Run 1200m
Inchworm/push-up x3
11:26
Trying to take it easy on my hand so I can get back to gymnastics class next week. Inchworms/push-ups were a good sub time-wise but not challenging; more of a rest from running.
10:26 rx
Every 90 seconds, including the start, perform 2 inchworms + a push-up.
19:31
11:58
(started Rx, then only did 2 wall walks in rounds 6,7,8)
9 rd+48 sec=14:18 RX
Intermediate option:
For time:
1,600/2,000-meter row
Every 90 seconds, including the start, perform 2wall walks until you complete the row.
14:28
11’22 RX
Rx with 96 cal bike substitute for 1600m row
Rx
wall walks are still an area for improvement for me.
15:07
me too. I think my 3 year old is better than me at them
11:28
Subbed 15 pushups
Rx 14:20
13:36 RXd
DB Hang Squat Cleans (50’s lb)
DB Shoulder to Overhead (50’s lb)
Time: 7:38
Still unable to get in the front rack position with a barbell from shoulder surgery.
10:03 RX
14:39 Rx’d
Each row under 2mins
Wall walks were definitely harder than I thought they'd be
Nice work though! That's a great time.
19:00 min
11:09 row time
Beginner with two wall walks. 4:39
11:49 total time
Devastating
13:17 Rx
Spicy 🌶️
14 mins
Beginner: 6:21. Fiendish! 1k run wu 5:24
-13:35 RX
M / 22 / 5'7 / 210
CrossFit - For time
2,000-meter row
(Every 90 seconds, including the start, perform 3 wall walks until you complete the row)
Time - 12:03 Rx'd
Skill Practice - 5 Rounds (not for time but for quality)
1. 5 Overhead Squats @ 115lbs
2. 10 Kipping Pull-ups
3. 15 Double Unders (accumulated)
Nice work, Hunter!
Rx 9:50
*Rows mostly between 1:45 and 1:50 Avg./500m
Incredible!
Very impressive!
55 yo M/ 5'9"/ 148 lbs
16:27 as Rx'ed
total of 33 wall walks
That's awesome! Great job going Rx!
Rx 2000m / 3 wall walks
M 53yo / 160lb / 5'6"
11:56 (8 rounds)
Rx
11:44 - finished in the 8th round, walk walks at the top of each 90sec segment
M/35/230lbs
M/48/6’4”/218#
Subbed 3 inchworms and push up for wall walk (shoulder issues and globo gym)
9:39
Rx 13:30
🤙🏾
Great work!
M/35/212#/73”
Rx 10:20
Nice!
Rx 2000
Inchworms instead of WW
Rx 2,000
11:55
A good one!
Well done!
12:58 intermediate
Full Rx
30/100kg/187cm
12:59
Great job!
Rx’d: 14:44 and 30 WW
Good Golly and Geez Louise 🥵
Hell yeah, bro! I’m not sure I did this one correctly but it was a burner regardless.
Ouch. That’s a lot of wall walking! Well done, amigo.
Very nice job!
13:16, intermediate
M 54/205/6’
Started with 2 wall walks and 2 wall walks every 90 seconds until I reached 2000 meters on the rower.
13:29. Barely made it!
Thank goodness! WWs are a beast, especially when the heart rate is cranking.
Did the WOD in 13:15,66
Rx:ed
2.5 mile run (road) then women's Rx row @1600m--wall walks x 2 (not all the way flush to wall) plus 1 inchworm & push up
12:51
Practiced wall walks after & did a 10 minute DB upper body finisher with 20# DBs
It’s June now, stop running! 😆 Great work!
That coyote’s never gonna catch you! Great job on this and fantastic work on that 131!
It looks like you got your 100 miles in May and then some. Congratulations!
Thank goodness Favo doesn’t work for Mainsite programming. She’d (figuratively speaking) beat us all into a pulp! You’re a model to aspire to, madam.
Thanks, all! Haha, the coyote had me 😂 I appreciate all the kind words & support. I may not completely stop running, but maybe a bit less mileage this month!
11:48 rx
Awesome!
Hell yeah!
Awesome!
Rx, stopped at 15:00 with exactly 1,700 meters. Probably should have checked my ego at the door and done 2 wall walks per round. At the end was getting less than 0:30 on the rower per round. age=62 #NeverStopTraining
Still a great job! Nicely done
1600 m row, 2 inchworms, regular pushups 12:45
Good work!
3 WW
rx male : 11'30"
Nice!
62yrs
14:22 Rx
great job everyone!
Excellent work!
Great job modifying as needed & pushing through under the cap!
Rx 13:24
Took 6 rows, roughly 380m-400m / round; last round 61m.
Great work!
Awesome job, Arko!
1600m row
3 wall walks
Fantastic!
Awesome!
Rx 1,600 meter row
3 wall walks
16:02
Nice time @Rx!
Back squats 5-5-5-5-5
135-145-155-165-175#
Focused on depth, not weight today
Then 6 RFT
2 wall walks, hands to 24” from wall
250m row
12:43
62/5’8”/159
Today’s workout is a prime example of why we should follow main site or an experienced coach’s programming. Not many people would program wall walks for themselves!
I completely agree with following mainsite (or a coach/another program).
How long have you been doing the mainsite wods?
Nicely done, Jim!
Agreed; definitely not a likely self-programmed move. Excellent job on all!
Hell yeah, right you are!
4 rds for time:
-400 m run
-4 inch worms
12:08
3x10 back extensions for posterior PT. Lower back tightness
M55
12:35 Rx
Nice job!
10:15 1600m run + inchworm pushups
M/36/210#/6’2”
10:25 Rx’d
You’re really kicking it of late, Spencer. Are you still competing?
Hey Jim! Nope, not competing. Just enjoying working out. My wife and I just had our third child. Grateful and thankful to be a part of this community.
That's all around fantastic!
Holy cow
M- 54/5'7 / 225
Intermediate athlete/scale
15:02 10 sets of wall walks, the transition is what was brutal, good WOD👍🏼
Solid work, Dave!
Well done doing all wall walks!
13:10 Skierg
Great job!!!
Well done!
Nice work!
Intermediate modified version:
8 rounds for time of:
2 wall walks
200m run
14:15
Runs must have added a different element to this, great job 👍🏼
echo bike: 12:40 - good little sweat. Light on the neurological side.
Fighting for your life to not do 3 more wall walks! Fantastic
Awesome stuff!
Beginner option:
For time:
800/1,000-meter row
Every 90 seconds, including the start, perform 2 inchworms + a push-up from the knees until you complete the row.
6:51
1000 meters
Good job Charles!
Good job!
Welcome to the group 👍🏼
Welcome! Nice work.
Rx I think, 12:27
Put the C2 on drag 5. Maintained around a 1:45 pace while on the rower. This was a burner. Did some laying to standing rope pulls and HS holds back-to-wall as part of cooldown.
Nice work, I like the cool down, might have to do that right now 👍🏼👊🏼
Great time @ Rx! Nice job on extras in the cool down too
Destroyer!
M50/78kg/179cm
Rxd
15:04
Nice work 👍🏼
Rx
11:43
Awesome!
That's a great time!!!!
11:36
Crushed it, Luis!
Beast mode completed!!!
😮
Rx
11:46
Well done!
Awesome job 👍🏼
Dang!
damn this was probably the most intense workout I've done in a long time!
I asked ChatGPT how this wod was intended (do the 90s mean only the time spent on the rower or not) and apparently the wallwalks are to be done within the 90s as well!
Due to transitions of about 15s and the wallwalks of about 30s I ended up only having 45s each time I went on the rower! I did not row this hard in a while xD
10 sets of wallwalks
Great stuff!
Smart to ask Chat GPT, old guys and tech. Are not friendly 😂
Awesome, bro. Thanks for looking it up so I didn’t need to!
Intermediate
12:58
Run 1.6km
21min
Well done 👍🏼
Nice!
Good work!
Way to go!!!!
RX 13:15min.
M 52/ 76kg/ 175cm
2,000-meter row
Every 90 seconds, including the start, perform 3 wall walks until you complete the row.
2000m rowing completed in 12:28min. Including.
5x3 wall walks
All together 13:15min. First round of wall walks isn't included in rowing time.
Nice!
Rxd at the Y. Only counted 90s as time on the rower and not transition time, unclear if that was intended.
Total time: 11:44.
row-11:02.8
15 wall walks completed
By the way, I just went back through some old wods and saw that you asked for the article that Jim and I were talking about (getting kicked out of your gym, well here it is:
https://brokenscience.org/the-garage-gym/
I hope I remembered correctly (the 10 steps appear in the middle of the text even better if you can download the original pdf, the formatting is amazing)
Great job!
Great job as always James!!!
Nice work James, and yes, that’s the article!
Great job!
13:30
Nice!
Well done!
Rx 2,000m
15:20