Workout Of The Week

This week’s workout of the week was “borrowed” from the 2021 Nobull CrossFit Games! We took on Event 4 from this past summer’s games and boy was it a doozy! We switched it up a little, doing the Virtual Games variation which was quite a bit lighter than the prescribed for the pros. It gave us all a little taste of what these amazing athletes did this year… and it put into perspective how fit the Fittest on Earth truly are!

For time:
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Wall Walks

*cap 20 minutes


The flow of this workout is 10 thrusters, 10 wall walks, 9 thrusters, 9 wall walks, 8 and 8, 7 and 7… all the way down to 1 thruster and 1 wall walk. Your goal is to finish that as quickly as possible, or as much of it as you can within the 20 minute time limit.

With our thrusters (down from 182/125 at the Games) at a more manageable weight, we should be aiming to do them unbroken. 10 reps should be well in our wheelhouse if we choose the correct weight, which means we should be holding on to each set for the full set. This is not a thruster workout.. it’s a wall walk workout. So get through these thrusters as quickly as you can and get right back to work on that wall!

The wall walk is and absolute grind in today’s workout. We start with a hefty amount in a row and it only gets slightly better from there each round.

Pacing these well is going to be key to completing the full workout in under 20 minutes! We scaled these to a box today. Placing our feet on the box instead of all the way up on the wall allowed us to reduce the amount of body weight our arms are holding. We can walk back towards the box until our hands are stacked under our hips, then return to the floor like the regular wall walk!


As daunting as this workout may seem, you’re halfway through the total number of reps at the end of the third round. The bulk of the work is complete after the round of 8 reps, so pace it through there and then pick it up! Your last 4-5 rounds go by quickly, so push it there and fight to the finish!

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