presented by Lindenwoods Chiropractic

5 rounds for time:

One partner working at a time:

12 wall walks
12 synchro sandbag squats (M: 150 lbs | W: 100 lbs)

- 15 minute time cap -

Intermediate & intermediate masters

8 wall walks
12 synchro sandbag squats (M: 125 lbs | W: 70 lbs)

Novice

12 scaled wall walks
12 synchro sandbag squats (M: 70 lbs | W: 50 lbs)

Workout Flow

Athletes will start standing facing the wall behind their wall walk lines. At the call of "3-2-1 Go!," athletes will turn and start the 12 wall walks. After completing the 12th wall walk, they will advance to their sandbags and complete 12 synchro sandbag squats with the sandbag resting on their shoulder. After completing their last squat, athletes will advance their sandbags before returning to the wall. This pattern will continue for 5 total rounds.

Time will stop after completing their last sandbag squat on their fifth rounnd. If the time cap is reached, score is the total reps completed. 

Movement Standards

Wall walks

• Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground.

• At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch).

• Both feet must be touching the ground at the start and end of each rep.

• Both hands must remain on the first tape line until both feet are no longer touching the ground.

• At the top of the movement, both hands must be touching the second tape line before the athlete can descend.

• Both feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.

• Both feet must be touching the ground before the next partner starts their rep.

• Partners may split up the wall walks however they like.

• There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.

Scaled wall walks

• All of the above standards apply except the second tape line will be 29” inches from the wall.

• The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent. 

Synchro sandbag squats on the shoulder

• The sandbag will be taken from the ground and cleaned to the athlete’s shoulder or back rack position.

• The athlete may use both hands to stabilize the bag when squatting. 

• The athlete must pass through a full squat with hips below the knees.

• The reps is credited when the athlete’s hips and knees are fully extended and the sandbag is on the athlete’s shoulder.

• The synchro portion of the movement is only at the top between reps.

• One partner cannot start the next rep until both partners are fully standing.