The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 50 | Box Jump | – | – |
| 50 | Jumping Pull-up | – | – |
| 50 | Kettlebell Swing | 16 kg | 12 kg |
| 50 | Walking Lunge | – | – |
| 50 | Knees-to-Elbow | – | – |
| 50 | Push Press | 20 kg | 16 kg |
| 50 | Back Extension | – | – |
| 50 | Wall Ball | 9 kg | 6 kg |
| 50 | Burpee | – | – |
| 50 | Double Under | – | – |
How Filthy Fifty works
Filthy Fifty is a chipper: a long list of movements you "chip away" at once, from top to bottom. You can break up the reps, but not change the order. Your score is your total time.
Filthy Fifty is one of the classics. Well-known workouts that show up on the whiteboard at many boxes, like Filthy Fifty or Fight Gone Bad.
What's a good Filthy Fifty time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 18:00 | up to 19:50 |
| Advanced | up to 23:00 | up to 25:20 |
| Intermediate | up to 29:00 | up to 31:55 |
| Beginner | up to 36:00 | up to 39:35 |
| Novice | over 36:00 | over 39:35 |
Tips for Filthy Fifty
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Filthy Fifty
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Box Jump: Lower box; Box Step-up
- Jumping Pull-up: Lower the box so your legs help more; Ring Row
- Kettlebell Swing: Lighter kettlebell; KB Deadlift
- Walking Lunge: Shorter distance; Lunge in place
- Knees-to-Elbow: Hanging Knee Raise; Knee raise on parallel bars or a dip station
- Push Press: Dumbbell Push Press; Push Press with an empty bar
- Back Extension: Superman on the floor; Shorter range of motion
- Wall Ball: Lighter ball; Lower target
- Burpee: No jump at the top; Step your feet back and forward one at a time
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time