The wall walk went from warm-up drill to competition movement in Open 21.1 and never left. Each rep is a moving plank-to-inversion: push-up off the floor, feet climb the wall while hands step back, chest arrives nearly touching the wall, then everything reverses under control. Ten for time is a compact test of inverted pressing endurance and composure - shoulders accumulate fatigue rep by rep, and rushed descents (the tempting shortcut) are exactly where reps get sloppy and standards get missed.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 6:00+ (scaled) | 6:30+ (scaled) |
| intermediate | 4:00 | 4:15 |
| advanced | 2:45 | 3:00 |
| elite | sub 2:00 | sub 2:10 |
Time for 10 reps at the Open standard.
Where does your Wall Walks: 10 for Time land?
Log it once and the app places you on this table automatically, then tracks the trend.
Walk your hands, don't run them: three or four deliberate hand-steps up beats a scramble that spikes your heart rate. Squeeze the glutes and brace at the top to stop the banana-back that drains shoulders. The descent is where the workout hides - control it with the same step count. One breath at the bottom, lying position, then go again: mechanical pacing wins. Wrists and shoulders warm before testing; wall walks concentrate load in end-range positions.
Progression: inchworms, box pike walk-arounds, half wall walks (feet halfway up), then full reps focusing on the controlled descent.
Log every result, see your progress over time, and know exactly where you stand.
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