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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

Workouts with the same "for time" format

for time

The 21-15-9 Trap

chest to bar workout, Deadlift workout, pull-up workout, ring row workout, thruster workout

3 rounds:

21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar

1 min pause

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for time

Double Trouble x2

21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout

2 rounds

21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead

2 min pause

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for time

Climbing the Pain Chain

Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout

For time | 3-6-9-12-15

Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees

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The Calorie Sandwich

assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout

For time

40-30-20-10-20-30-40 cal

Rest 1:1 between each round

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10 Rounds of Regret

bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout

For time

10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees

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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

AMRAP

AMRAP A/B/Cry

abmat sit-up workout, box jump over workout, db deadlift workout, DB snatch workout, dumbbell clean workout, knee raises workout, knees to elbows workout, push-up workout, toes to bar workout

4 x AMRAP 3

A: AMRAP 3
6 Knee raises/knees to elbows/T2B
6 Double DB deadlift
6 Double DB cleans
6 Push ups

1 min pause

B: AMRAP 3
8 Box jump overs
8 Alternating DB snatch
8 DB OH lunges
8 Sit ups

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EMOM

22 Minutes of Dumbbell Decisions

air squat workout, burpee over dumbbell workout, Devils press workout, dumbbell clean workout, dumbbell deadlift workout, dumbbell hang clean workout, dumbbell squat workout, emom crossfit workout

4 x EMOM 4

A: EMOM 4
3 Devils press
6 DB deadlift
10 Air squats

2 min pause

B: EMOM 4
6 DB Hang cleans
6 DB squats
6 Burpee over DB

2 min pause

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AMRAP

The Longest Loop

Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout

AMRAP 17

15 Alternating KB overhead reverse lunges
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups
15 KB snatch

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EMOM

Wheels & Wallballs

assault bike workout, burpee over dumbbell workout, Burpee workout, dumbbell clean workout, dumbbell snatch workout, EMOM workout, Row workout, wall ball workout

EMOM 9

1: Cal roning
2: Wallballs @14/20 lbs
3: Burpees over wallball

2 min pause

EMOM 9

1: Cal assault bike
2: AMRAP: 2 Alt. DB clean + 2 Alt. DB snatch
3: Burpees over DB

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AMRAP

Up the Rope, Down the Rabbit Hole

cluster workout, crossfit amrap wod, double under workout, front rack walking lunge workout, rope climb workout, rope pull workout, single under workout, wall walk workout

AMRAP 16

1 rope pulls/rope climbs
20 m front rack walking lunges
3 Wall walks
4 Clusters
50 single unders / 50 double unders

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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.