Wall to Fall - Crossfit Workout

For Time

5 Rounds:

2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups

The Workout description

Workout Overview

“Wall to Fall” is a tight and intense 5-round engine workout that combines inverted control, cyclical output, bodyweight grinding, and core fatigue. In each round, you’ll knock out 2 wall walks, ski 12/16 calories, do 12 burpees, and finish with 12 GHD sit-ups. With a 16-minute time cap, you’ll need to hold pace and composure while navigating transitions between muscular endurance and cardio demand.

Execution and Focus

Wall walks are your opening challenge—move smoothly and keep tension in the midline. Don’t rush up the wall, and breathe at the bottom. On the ski erg, keep a strong, steady rhythm that doesn’t blow you up before burpees. Burpees are about rhythm—keep your feet moving and minimize downtime on the ground. The GHDs will test your hip flexors and lower back—go unbroken if possible, but don’t fry your core early.

Strategy and Finish

Round one should set the tone. If your round pace is over 3 minutes, you’ll need to cut transitions and consider moving faster in ski and burpees. Aim to finish each round in under 2:45 for a clean completion. Use consistent breathing and limit standing rest. “Wall to Fall” rewards the athlete who can handle volume while staying sharp under mounting fatigue.

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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?

Burpee
The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.
In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.
Ski Erg
The SkiErg is a low-impact, high-intensity cardio machine that simulates double-pole skiing. It’s a favorite in many SkiErg workouts for building aerobic capacity, upper body endurance, and total-body coordination.
In this workout, the SkiErg targets your lats, core, triceps, and legs, offering a unique way to train both power and pacing. Whether you're sprinting for calories or grinding out meters, the SkiErg delivers a serious conditioning challenge without stressing the joints.
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.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

Wall to Fall - Crossfit Workout

For Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

4 rounds for time

2 rounds for time

For time - 10 rounds

For time

6 rounds:

Workouts with simliar Tags

Burpee workout, ghd sit-up workout, ski erg workout, wall walk workout

3 ON/1 OFF

2 min on/1 min off

AMRAP 14

EMOM 20

EMOM 9

EMOM 9

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Burpee

Ski Erg

wall walk

ghd sit up