August 25, 2020

Posted By: Christi

“Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Goal: sub 25 mins

Such a great, classic chipper and benchmark. If you’ve done this in the past take a look at your time and compare if you like. If you have completed the Filthy 50 more times than you can count then try changing things up and doing it backwards if you like! Whole different story that way but still get the idea with the stimulus. Regardless be smart with the volume and do work loads that you know you can handle. Breaking up sets into manageable reps but keeping some higher rep ranges aside from the knees to elbows is most helpful. Completing 2 rounds of 15/10 will get your work complete so work to stick to something like this if you haven’t tried before.

Accessory Work
Complete the Following:
50 Band Pull Apart or 50 Scap Push Up
:20 sec Single Leg Balance w/ T-hold/side
50 Band Face Pull or 50 Bent Over Fly w/ change plates
:20sec ea. Single Leg Balance w/ T-hold /side
1 min Hang from Bar
:20sec ea. Single Leg Balance w/ T-hold /side