For Time (15 cap): 1 Wall Walk, 10 Double-Unders, 3 WW, 30 DU, 6 WW, 60 DU, 9 WW, 90 DU, 15 WW, 150 DU, 21 WW, 210 DU.
Primary movement: Wall Walks/DU
Open 21.1 introduced the wall walk to the world - 55 of them, laddered against 550 double-unders in exponentially growing sets. The genius was accessibility with a hidden tax: anyone can attempt a wall walk, but 21 in a row after 15 others turns shoulders into wet sand, and the 210 double-unders wait on the other side. It was millions of athletes' introduction to how quickly inverted pressing endurance runs out.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 255 (through 9 WW) | 255 |
| intermediate | 420 (into 15s) | 420 |
| advanced | 605 (all but 210 DU) | 605 |
| elite | 605 (sub 14:00 finish) | 605 (sub 14:30) |
Total reps in 15 minutes (full workout = 605).
Wall walks slow and identical: 3-4 hand-steps up, one breath at the top standard line, controlled return - racing them early is borrowing from sets of 15 and 21 that accept no refunds. Double-unders relaxed, big sets only while the shoulders are quiet. The round of 15 is the fulcrum: enter it with a rep-rest rhythm (walk, 5 breaths) already decided. Wrists warm, shoes flat, and pace like the workout is 25 minutes long - because for your shoulders, it is.
Scaled: wall walks to a reduced mark and single-unders, same ladder.
Log every result, see your progress over time, and know exactly where you stand.