Context: Competition – Look up your old scores before starting!
Dynamic Warm Up Option: coaches choice
Skill Practice Warm Up: None.
Strength: none but **Bench Press strength cycle starts tomorrow**
Super Set: none
Metabolic Conditioning: “Filthy Fifty” or “Dirty Thirty”
50 Box jumps (Health: 12”/Athletic*: 20”/Performance: 24”)
50 Jumping pull-ups
50 Kettlebell swings (Health: 18lb/Athletic*: 26lb/Performance: 35lb)
50 Walking Lunge steps
50 Knees to elbows (using rings okay)
50 Push press (Health: 20lb/Athletic*: 35lb/Performance: 45lb) or with dbs (10lb/15lb*/20lb)
50 Hip extensions, or med ball good mornings
50 Wall ball shots (Health: 10lb/8”, Athletic*: 14lb/9”, Performance: 20lb/10”)
50 Double unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 22 – 32 minutes. 35-minute cutoff.
“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed. If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.
Changing the Order: Feel free to change the order of the first 7 movements any way you see fit. It is still considered ‘Rx’ as long as you save the last three movements for the end (wall balls, burpees, double unders) and you do them in the order listed.
Coaching Tips: Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.
Remember that the wall balls, burpees and double unders must be completed at the end, in the written order (because it is more difficult that way). Crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed but try not to break these up too much. Just fall down and get up (over and over again).
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Box Jump p. 351, Jumping Pull-up p. 209, Kettlebell Swing p. 277, Walking Lunge p. 220, Knees to Elbows p. 239, Push Press p. 292, Hip Extension p. 310, Wall Ball p. 430, Burpee p. 415, Double Unders p. 213