6-Weeks Wall Walk Program
The Wall Walk is an excellent movement to build shoulder stability, core strength, and upper body endurance, which are crucial for many CrossFit movements. This program is designed for athletes looking to improve their wall walks and build strength and endurance for higher-level CrossFit movements (such as handstand push-ups, handstand walking, and overhead lifts).
This program progresses gradually, starting with foundational exercises and progressing to full wall walks. The goal is to improve stability, strength, and endurance while preventing injuries. Focus on proper technique, core engagement, and shoulder stability throughout the program.
Listen before you start
Important Notes:
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Experiencing Pain Before Starting? If you're dealing with any pain prior to beginning this program, reach out to us first. We will help identify the root cause of your pain and create a personalized plan tailored to your needs. This will ensure you're progressing safely and effectively.
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Pain During the Program? If you experience pain at any point during the program, please contact us for a free evaluation. We'll assess how you're progressing, make sure you're performing the exercises correctly, and modify your plan if necessary to avoid injury and ensure continued improvement.
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Special Offer for CrossFit Athletes: We are offering a one-hour session for just $67 that includes:
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Dry needling
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Movement mechanic
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Manual therapy
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Adjustment
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Cupping (per request)
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A personalized plan of care to get rid of pain and improve performance
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We’re here to help you optimize your training and ensure you're pain-free as you progress!
6-Weeks Wall Walk Program
Program Overview
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Duration: 6 weeks
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Frequency: 3 sessions per week no more than 20 minutes a day
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Schedule: Perform the workouts 3 days a week, ideally with a rest day between each session (e.g., Monday – Wednesday – Friday). This allows for recovery while maintaining consistency and prevents injury.
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Goal: Strengthen shoulders, improve core stability, and increase endurance for wall walks and related movements.
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Equipment Needed: timer, we like using the Smart WOD Timer
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Progression Notes:
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Volume: If the wall walks become too easy, increase the reps per set or slow down the tempo (i.e., take longer to walk up and down).
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Difficulty: If full wall walks are too challenging, modify the movement by walking up just halfway, or use a spotter to help guide you through the movement.
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Consistency: To see significant progress, commit to performing these exercises 3 times a week, with a focus on form and technique.
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Weekly Breakdown
WEEK 1 & 2
WEEK 3 & 4
WEEK 5 & 6
FOUNDATION: Build Mobility and Core Activation
PROGRESSION: Improve Wall Walk Tolerance and Shoulder Endurance
ADVANCE: Focus on Strength, Endurance, and Performance
Week 1 & 2 | Foundation Phase
Focus on building stability in the shoulders, wrists, and core. These exercises are designed to help athletes develop proper form, range of motion, and muscle activation. Our program is designed as an EMOM (Every Minute On the Minute) to maximize time efficiency and allow for work and recovery.
Day 1, 2, and 3 (Repeat for 2 weeks)
Day 1: 12 minutes EMOM
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Minute 1: 30 sec superman
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Minute 2: 3x each side of the kettlebell windmill. Light to moderate weight that can be controlled over the shoulder joint. This is about movement quality!
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Minute 3: Max effort inchworms
Day 2: 12 minutes EMOM
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Minute 1: 12x W slides in superman position
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Minute 2: 8-12 reps Right side landmine press
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Minute 3: 8-12 reps Left side landmine press
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Minute 4: 6x Touchdowns with lift off
Day 3: 12 minutes EMOM
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Minute 1: 30 secs Hollow body hold
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Minute 2: 8 x 5 sec Hold lat opener PVC pipe
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Minute 3: Max effort inch worms
Week 3 & 4 | Progression Phase
In this phase, we begin to challenge the strength and control developed during the foundation phase by increasing intensity, introducing dynamic movements, and incorporating more handstand-prep specific drills. The focus shifts toward building pressing strength, shoulder stability under load, and controlled inversion. Athletes should aim for quality over speed and use this phase to push the limits of their shoulder endurance and trunk stability in preparation for full wall walks.
Day 1, 2, and 3 (Repeat for 2 weeks)
Day 1: 12 minutes EMOM
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Minute 1: 40 secs bear crawl to pike
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Minute 2: 10 sec bike sprint
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Minute 3: 12x Z-press
Day 2: 12 minutes EMOM
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Minute 1: 8x 5 sec hold lat opener at wall
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Minute 2: 30 sec pike hold on box
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Minute 3: 40 secs bear crawl walk back and forth
Day 3: 12 minutes EMOM
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Minute 1: 8-12x decline push-ups
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Minute 2: 10 sec bike sprint
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Minute 3: 30-40 secs wall walk hold as far as possible
Week 5 & 6 |Advance Phase
This phase focuses on building strength and endurance under more challenging conditions. Building on the foundation of stability and movement quality from the first two weeks, we now increase the intensity, volume, and time under tension. The goal is to enhance endurance, develop control in more advanced positions, and fine-tune key movement patterns that transfer directly to wall walks and handstand work.
Day 1, 2, and 3 (Repeat for 2 weeks)
Day 1: 12 minutes EMOM
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Minute 1: 8x, Box walks,
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Minute 2: 12x, Incline push-ups,
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Minute 3: 8x, Superman/hollow body (log roll)
Day 2: 12 minutes EMOM
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Minute 1: 6-8x, Pike push-up on box
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Minute 2: 15 sec Bike sprint
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Minute 3: 10x Z Press in long-sitting
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Minute 4: 1 Wall walk as far as possible
Day 3: 12 minutes EMOM
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Minute 1: 8 x 5 second Hold lat opener
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Minute 2: 15 sec Wall walk hold. Length of ab mat 30 in
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Minute 3: 20 sec Assault bike sprint
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Minute 4: 2 wall walks as far as possible or to standard