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: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
RX+ 65 reps
TC: 30 minutes
Score: Time
KG: 20/15, 9/6
Scaling options
Beginner
“Dirty Thirty”
30 Plate Jumps/Step ups (8”)
30 Jumping Pull-Ups
30 Kettlebell Swings, light
30 Walking Lunge Steps
30 Abmat Sit-ups
30 Push Presses 25/15 lbs DBs
30 Back Extensions
30 Wall Ball Shots (12/10 lb)
30 Down & Ups
30 Single-Unders
Intermediate
As written
Team Filthy Fifty, in teams of 2
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings 16 Kg
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
While 1 partner performs reps of the workout, partner 2 must be accumulating calories on the rower or bike. Partners must switch every minute
TC: 30 minutes
There are 2 scores in today’s workout:
Time
Total Calories
100 hollow body rocks
A. General
2 rounds
50 Single-unders*
10 Alternating box step ups
10 Jumping squats
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
3-5 reps on each movement