The Filthy Fifty WOD became an official CrossFit workout of the day when it was published on the CrossFit main site on June 19, 2005, simply a few years after the official starting of CrossFit in 2000.

This exercise is the overall personification of CrossFit’s “continuously varied practical movements carried out at high intensity” perfect. Integrating 10 various high-intensity motions in a way created to be completed rapidly and efficiently, the Filthy Fifty will evaluate your strength, endurance, and mental grit.

The Filthy Fifty WOD is finished as follows:

50 Box Jumps (24/20 inches).
50 Jumping Pull-Ups.
50 Kettlebell Swings (16/12 kg or 35/26 pounds).
50 Walking Lunges (bodyweight).
50 Knees-to-Elbows.
50 Push Press (45/35 pounds).
50 Back Extensions.
50 Wall Ball Shots (20/14 pounds).
50 Burpees.
50 Double-Unders.
The Filthy Fifty CrossFit WOD.
Score: Filthy 50 is scored “for time,” implying you complete all of the associates as quick as possible.

Objective times: Beginner: 25-30 minutes, intermediate: 20-25 minutes; advanced: 15-20 minutes; elite: less than 15 minutes.

Devices Needed: Box, pull-up bar, kettlebell, barbell, bumper plates, glute-hamstring designer (GHD) or back extension bench, conditioning ball (wall ball), jump rope.

Level: Advanced, but can be customized for intermediate and beginner professional athletes.

Advantages.
Every CrossFit workout comes with its own special suite of fitness and health benefits. Some emphasize strength; some stress cardiovascular endurance; some highlight gymnastics abilities and technical movements. Some workouts, like the Filthy Fifty, combine all of those elements and more. Here are 3 primary fitness advantages you can get out of the Filthy Fifty WOD.

Gain Muscular Endurance.
The Filthy Fifty includes lots of associates at light-to-moderate weights, which is one of the best ways to construct muscular endurance and enhance your endurance. Muscular endurance and stamina describe for how long your muscles can sustain repeated motions. Filthy Fifty will evaluate the muscular endurance of your legs, arms, shoulders, back, and core.

Practice Many Functional Movements.
Filthy Fifty includes numerous practical motions, such as squats, overhead presses, lunges, pull-ups, kettlebell swings, and back extensions. All of these exercises establish muscles and motion patterns you require for day-to-day life. They make activities like getting heavy boxes or shelving groceries a lot easier.

The Filthy Fifty WOD likewise consists of some technical movements that need dexterity and body awareness, such as knees-to-elbows and double-unders.

Reliable Full Body Workout.
If you’re searching for a single workout that challenges actually every muscle group, look no further than the Filthy Fifty WOD. In just 30 minutes or two (or nevertheless long it takes you to finish the exercise), you’ll get a fantastic burn in your quads, hamstrings, shoulders, arms, chest, back, and core.

Step-by-Step Instructions.
Filthy Fifty– a chipper-style WOD– involves chipping away at 10 various motions, 50 reps at a time. For instance, you’ll begin with 50 box leaps. When you finish the 50 box leaps, carry on to 50 leaping pull-ups, and so forth. Keep reading for pointers on how to finish all 10 of the Filthy Fifty motions.

1. 50 Box Jumps.

When performing box dives, ensure to pull your knees up as you leap and land with your feet flat on package. Stand all the way up on top to complete the rep. Step back down, rather than leaping down, to prevent damage to your Achilles tendon or other parts of your ankle.

2. 50 Jumping Pull-ups.

You’ll utilize your legs to move yourself up to the pull-up bar for jumping pull-ups. The series of movement is the same as for regular pull-ups, but the added momentum from your legs permits you to do more reps.

3. 50 Kettlebell Swings.

The kettlebell swing is a fantastic workout for developing strength in your posterior chain, AKA your calves, hamstrings, glutes, lower back, lats, and more. Ensure to keep your chest up during the whole swing– don’t let the kettlebell pull you forward.

4. 50 Walking Lunges.

Step one foot forward and decrease your knee to the ground till both knees are at a 45-degree angle. Bring your back foot forward so you’re in the standing position, and then step that foot forward into a lunge. Keep rotating up until you complete 50 reps.

Learn more about how to do lunges.

5. 50 Knees-to-elbows.

Hang from the pull-up bar (generally called the “rig” in CrossFit fitness centers) and utilize your abs to pull your knees to your elbows. The majority of people “kip” for this movement, which includes arching and hollowing your body to develop momentum. Find out more about kipping and knees-to-elbows.

6. 50 Push Presses.

The push press is a variation of the overhead press that involves dipping (a little flexing your knees) and increasing with your legs to put momentum on the bar. Check out this CrossFit demonstration of the push press, and find out more about how to carry out the overhead press.

7. 50 Back Extensions.

In CrossFit, professional athletes perform back extensions on a glute-hamstring designer, or GHD. Here’s a valuable CrossFit demo video for back extensions.

8. 50 Wall-balls.

A wall-ball is a full-body movement that includes a squat with a conditioning ball and an overhead toss. The prescribed targets are 10 feet for males and 8 feet for ladies in the Filthy Fifty. Discover more about how to do wall-balls in the CrossFit Girl WOD “Karen”– 150 wall-balls for time.

9. 50 Burpees.

Most of us recognize with burpees– they’re one of the most dreaded workouts inside and outside of CrossFit due to the fact that they’re so dang hard (here’s how to do one). You must absolutely speed yourself on this part of Filthy Fifty. Aim for stable sets of five to 10 with time-outs.

10. 50 Double-unders.

When you jump rope generally, the rope passes under your feet as soon as per dive. When you perform double-unders, the rope passes under your feet two times per jump. It’s a tough ability to master, and most CrossFit athletes invest months practicing before they can do many double-unders in a row.

You can find out more about performing double-unders by checking out the “Annie” CrossFit WOD, which includes more than 100 double-unders.

Typical Mistakes.
There are 10 different movements in the Filthy Fifty exercise, which indicates there’s a lot of space for mistake. Try to avoid these typical errors while finishing the WOD.

Starting Out Too Fast.
This is a long workout, and you’ll need to pace yourself. If you go too quick best when the buzzer goes off, you might burn out and not have the ability to complete. To ensure you understand how to rate yourself, practice the Filthy Fifty movements ahead of time to evaluate how easy or tough each workout is for you.

Not Scaling Weights.
Among the most typical mistakes in CrossFit across the board is failing to scale the weights. In some cases, your ego will inform you to do the recommended weight, even if it’s way too heavy. Any CrossFit coach will tell you that it’s better to scale and finish than to not scale and not end up.

Kettlebell Weight: The recommended weight for men is 16 kgs (35 pounds); for ladies, it’s 12 kgs (26 pounds). Beginners may wish to scale down to 12 kilograms for males and 8 kilograms (18 pounds) for ladies.

Push Press Weight: The prescribed barbell weights for the push press are 45 pounds (bar only) for guys and 35 pounds (female bar only) for females. Guy who are just starting can scale to 35 pounds, and ladies who are simply starting can scale to the 15-pound training barbell.

Wall-ball Weight: The prescribed wall-ball weight for guys is 20 pounds; for females it’s 14 pounds. Newbies might want to scale to 14 pounds and 10 pounds.

Not Scaling Movements.
In addition to scaling weights, you can scale the movements themselves. Here are some options for 2 tough motions.

Double-unders: If you’re no place close to performing double-unders, you should scale to single-unders (the routine way to jump rope). If you can carry out double-unders, however not effectively, you need to scale the rep count to 25 double-unders to get some practice in.

Box Jumps: Box jumps are perhaps among the more harmful movements in CrossFit. A small accident can lead to an uncomfortable injury. To prevent injury, scale the height of package if you aren’t comfy with the prescribed height. The majority of CrossFit gyms have boxes in varying heights.

Strategy Mistakes.
A few of the workouts in the Filthy Fifty WOD are complex and require attention to strategy. Here’s what to watch out for on kettlebell swings and push presses.

Kettlebell Swings: Use your legs and glutes, not your back, to provide the kettlebell momentum. This movement must incorporate a full hip extension to spare your lower back from excessive pressure. Additionally, make sure to keep your chest upright as the kettlebell returns from the overhead position.

Push Presses: The push press includes a minor dip and a hip drive to press the barbell off of the shoulders. When you dip, keep your chest up and your elbows parallel to the ground. Complete with your elbows locked out overhead.

Modifications and Variations.
For Filthy Fifty, you may require to scale the weights, the box height, or the motions themselves. Here are 2 ways to scale Filthy Fifty: one for intermediate professional athletes and one for beginner athletes.

Intermediate Option.
50 box jumps.
50 jumping pull-ups.
50 kettlebell swings.
50 walking-lunge steps.
50 knees-to-elbows.
50 push presses.
50 back extensions.
50 wall-ball shots.
50 burpees.
50 double-unders.
Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball.

Ladies: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. Ball.

Novice Option.
30 box jumps.
30 leaping pull-ups.
30 kettlebell swings.
30 walking-lunge steps.
30 hanging leg raises.
30 push presses.
30 back extensions.
30 wall-ball shots.
30 burpees.
30 single-unders.
Male: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball.

Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball.

Safety and Precautions.
At any time you work out, you should take specific safety measures. There are basic precautions, and there specify precautions to individual workouts. Prior to trying the Filthy Fifty WOD, think about these safety pointers.

General Precautions.
Heat up and Cool Down: Before starting Filthy Fifty, invest at least 15 minutes warming up. Your warm-up ought to consist of cardio work at a simple pace (jogging, rowing, or cycling) and vibrant stretches. Make sure to prime your shoulders, hips, and knees for their full variety of movement.

Hydrate and Eat: You’ll need to sustain up for the Filthy Fifty. Prior to, throughout, and after the Filthy Fifty, remain hydrated with water and electrolyte beverages.

Unclean Fifty Precautions.
Wear guards and grips: It’s a great concept to secure your hands and your shins for the Filthy Fifty exercise, simply in case you slip up on a box dive or the pull-up bar begins to harm your hands. Ask your coach for suggestions for CrossFit guards and grips.

Practice your technique: The Filthy Fifty consists of really typical CrossFit motions. If you’ve been going to a CrossFit fitness center for a while, you’ll most likely know how to perform them all.

Ask a coach about adjustments: Always speak with your CrossFit coach about modifications, specifically for injuries, pregnancy, or other conditions that may affect your capability to finish the exercise. Your coach can help you modify for safety.