The Walk of Shame - Crossfit Workout

10 rounds

2 wall walk
10 Double DB clean - @2x10/15 Intermediate: @2x15/20 RX: @2x17,5/22,5
20 m farmer walk - @2x20/28 Intermediate: @2x24/32 RX: @2x28/40

TC: 18

workout description

"10 Rounds for Time – Grip, Crawl, Repeat"

This one’s a full-body grinder that hits your shoulders, grip, and lungs from all angles. For 10 rounds, you’ll tackle:

2 Wall Walks (get as high as possible – or until your arms tap out)
10 Double Dumbbell Cleans (hinge, pop, suffer, repeat)
20-meter Farmer Carry (heavy, spicy strolls that fry your forearms)

Time Cap: 18 minutes – so move smooth, stay focused, and keep your transitions tight. It’s a test of grit, grip, and gas.

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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From Bar to Boulevard

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Cash out: 800 m run

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Double Trouble x2

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The Burpee Taxman

burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout

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Ladder to Nowhere

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The Grind Circuit

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Workouts with simliar Tags

crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout

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Watt the Hell

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What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

wall walk
The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.
In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.
dumbbell clean
The dumbbell clean is a powerful movement that develops explosiveness, coordination, and full-body strength, using one or two dumbbells. Common in functional fitness and dumbbell clean workouts, it trains hip extension, pulling power, and control from the ground to the shoulders.
In this workout, dumbbell cleans challenge your grip, timing, and endurance, while offering a versatile alternative to barbell lifting. Whether performed single-arm or double-arm, the dumbbell clean is ideal for building functional strength and conditioning.
farmer carry
The farmer carry is a simple but powerful movement that builds grip strength, core stability, and full-body endurance. A staple in many farmer carry workouts, it involves walking while holding heavy weights at your sides—mimicking real-world strength.
In this workout, farmer carries challenge your posture, shoulder stability, and mental toughness. Whether using dumbbells, kettlebells, or farmer handles, the farmer carry is excellent for functional fitness and total-body conditioning.