Filthy Fifty workout
50 Reps of 10 Movements
The Filthy Fifty is a chipper of ten movements, 50 reps each, done once through in order. Five hundred reps covering jumping, pulling, swinging, lunging, core and pressing make it a long and varied test of work capacity. The goal is simply to keep moving.
The workout
For time:
- 50 box jumps (24 in)
- 50 jumping pull-ups
- 50 kettlebell swings (35 lb)
- 50 walking lunge steps
- 50 knees-to-elbows
- 50 push presses (45 lb)
- 50 back extensions
- 50 wall-ball shots (20 lb)
- 50 burpees
- 50 double-unders
Time cap: 40 min
Loads the timer ready to go: For Time with a 40:00 cap.
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Rx loads
These are the original standards; many gyms use a lower box and lighter wall ball for women.
Time cap
Most gyms cap Filthy Fifty at about 40 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Halve every movement to 25 reps.
- Step-ups instead of box jumps, single-unders instead of double-unders.
- Hanging knee raises instead of knees-to-elbows.
Strategy tips
- Break each 50 into planned sets before you start.
- Pace the early stations: the burpees and double-unders come at the very end.
- Keep transitions short by setting the stations up in order.
Related workouts
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