The Filthy Fifty WOD became a politician CrossFit workout of the day when it had been posted on the CrossFit main website on June 19, 2005, just a couple of years after the official founding of CrossFit in 2000.

This workout is that the total embodiment of CrossFit’s “constantly varied functional movements performed at high intensity” ideal. Combining 10 different high-intensity movements during a manner designed to be completed quickly and efficiently, the Filthy Fifty will test your strength, endurance, and mental grit.

The Filthy Fifty WOD is completed 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,” meaning you complete all of the reps as fast as possible.
Goal times: Beginner: 25-30 minutes, intermediate: 20-25 minutes; advanced: 15-20 minutes; elite: but quarter-hour.
Equipment Needed: Box, pull-up bar, kettlebell, barbell, bumper plates, glute-hamstring developer (GHD) or back extension bench, ball (wall ball), jump rope
Level: Advanced, but are often modified for intermediate and beginner athletes.

Benefits

Every CrossFit workout comes with its unique suite of health and fitness benefits. Some emphasize strength; some emphasize cardiovascular endurance; some emphasize gymnastics skills and technical movements. Some workouts, just like the Filthy Fifty, combine all of these facets and more. Here are three main fitness benefits you'll expect from the Filthy Fifty WOD.

Gain Muscular Endurance

The Filthy Fifty involves many reps at light-to-moderate weights, which is one among the simplest ways to create muscular endurance and improve your stamina. Muscular endurance and stamina ask how long your muscles can sustain repeated movements. Filthy Fifty will test the muscular endurance of your legs, arms, shoulders, back, and core.

Practice Many Functional Movements

Filthy Fifty involves many functional movements, like squats, overhead presses, lunges, pull-ups, kettlebell swings, and back extensions. All of those exercises develop muscles and movement patterns you would like for day-to-day life. they create activities like learning heavy boxes or shelving groceries much easier.

The Filthy Fifty WOD also includes some technical movements that need agility and body awareness, like knees-to-elbows and double-unders.

Effective Full Body Workout

If you’re trying to find one workout that challenges every muscle group, look no further than the Filthy Fifty WOD. in only half-hour approximately (or however long it takes you to finish the workout), you’ll get an excellent 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 different movements, 50 reps at a time. for instance, you’ll start with 50 box jumps. once you finish the 50 box jumps, advance to 50 jumping pull-ups, then forth. Keep reading for recommendations on the way to complete all 10 of the Filthy Fifty movements.

1. 50 Box Jumps

When performing box jumps, confirm to tug your knees up as you jump and land together with your feet flat on the box. Stand all the high at the highest to finish the rep. Step backtrack, instead of jumping down, to avoid damage to your Achilles tendon or other parts of your ankle.

2. 50 Jumping Pull-ups

You’ll use your legs to propel yourself up to the pull-up bar for jumping pull-ups. The range of motion is that the same as for normal pull-ups, but the added momentum from your legs allows you to try more reps.

3. 50 Kettlebell Swings

The kettlebell swing may be a fantastic exercise for building strength in your posterior chain, AKA your calves, hamstrings, glutes, lower back, lats, and more. confirm to stay your chest up during the whole swing — don’t let the kettlebell pull you forward.

4. 50 Walking Lunges

Step one foot forward and lower your knee to the bottom until both knees are at a 45-degree angle. Bring your back foot forward so you’re within the standing position, then step that foot forward into a lunge. Keep alternating until you complete 50 reps.

5. 50 Knees-to-elbows

Hang from the pull-up bar (usually called the “rig” in CrossFit gyms) and use your abs to tug your knees to your elbows. most of the people “kip” for this movement, which involves arching and hollowing your body to make momentum. Learn more about kipping and knees-to-elbows.

6. 50 Push Presses

The push press may be a variation of the overhead press that involves dipping (slightly bending your knees) and driving up together with your legs to place momentum on the bar. inspect this CrossFit demo of the push press, and learn more about the way to perform the overhead press.

7. 50 Back Extensions

In CrossFit, athletes perform back extensions on a glute-hamstring developer, or GHD. You’ll lie face-down on the machine together with your hips resting on the pads and your torso suspended within the air. Bend at the hips to lower your torso, then straighten the hips to bring your torso back to parallel. Here’s a helpful CrossFit demo video for back extensions.

8. 50 Wall-balls

A wall-ball may be a full-body movement that has a squat with a drugs ball and an overhead toss. The prescribed targets are 10 feet for men and eight feet for ladies within the Filthy Fifty. Learn more about the way to do wall-balls within the CrossFit Girl WOD “Karen” — 150 wall-balls for time.

9. 50 Burpees

Most folks are conversant in burpees — they’re one among the foremost dreaded exercises inside and out of doors of CrossFit because they’re so dang tough (here’s the way to do one). you ought to pace yourself on this a part of Filthy Fifty. Aim for steady sets of 5 to 10 with short breaks.

10. 50 Double-unders

When you jump rope normally, the rope passes under your feet once per jump. once you perform double-unders, the rope passes under your feet twice per jump. It’s a troublesome skill to master, and most CrossFit athletes spend months practicing before they will do many double-unders during a row.

You can learn more about performing double-unders by reading about the “Annie” CrossFit WOD, which involves quite 100 double-unders.

Common Mistakes

There are 10 different movements within the Filthy Fifty workout, which suggests there’s tons of room for error. attempt to avoid these common mistakes while completing the WOD.

Starting Too Fast

This is an extended workout, and you’ll got to pace yourself. If you go too fast right when the buzzer pops, you would possibly blow out and not be ready to finish. to make sure you recognize the way to pace yourself, practice the Filthy Fifty movements before time to measure how easy or difficult each exercise is for you.

Not Scaling Weights

One of the foremost common mistakes in CrossFit across the board is failing to scale the weights. Sometimes, your ego will tell you to try to to the prescribed weight, albeit it’s way too heavy. But any CrossFit coach will tell you that it’s better to scale and finish than to not scale and not finish.

Kettlebell Weight: The prescribed weight for men is 16 kilograms (35 pounds); for ladies, it’s 12 kilograms (26 pounds). Beginners might want to scale right down to 12 kilograms for men and eight kilograms (18 pounds) for ladies.

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

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

Not Scaling Movements

In addition to scaling weights, you'll scale the movements themselves. Here are some options for 2 tough movements.

Double-under: If you’re nowhere on the brink of performing double-unders, you ought to scale to single-unders (the regular thanks to jump rope). If you'll perform double-unders, but not efficiently, you ought to scale the rep count to 25 double-unders to urge some practice in.

Box Jumps: Box jumps are arguably one among the more dangerous movements in CrossFit. a little mishap may result during a painful injury. To avoid injury, scale the peak of the box if you aren’t comfortable with the prescribed height. Most CrossFit gyms have boxes in varying heights.

Technique Mistakes

Some of the exercises within the Filthy Fifty WOD are complicated and need attention to technique. Here’s what to seem out for on kettlebell swings and push presses.

Kettlebell Swings: Use your legs and glutes, not your back, to offer the kettlebell momentum. This movement should incorporate a full hip extension to spare your lower back from excessive pressure. Additionally, confirm to stay your chest upright because the kettlebell returns from the overhead position.

Push Presses: The push press involves a small dip and a hip drive to push the barbell off of the shoulders. once you dip, keep your chest up and your elbows parallel to the bottom. Finish together with your elbows locked out overhead.

Modifications and Variations

In CrossFit, you usually have the choice to scale the workout of the day to your fitness level. For Filthy Fifty, you would possibly got to scale the weights, the box height, or the movements themselves. you'll also get to scale the rep count — 500 reps is not any joke! Here are two ways to scale Filthy Fifty: one for intermediate 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

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

Beginner Option


  • 30 box jumps
  • 30 jumping 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

Men: 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

Any time you exercise, you ought to take certain precautions. There are general precautions, and there are specific precautions to individual workouts. Before attempting the Filthy Fifty WOD, consider these safety tips.

General Precautions

Warm Up and funky Down: Before starting Filthy Fifty, spend a minimum of quarter-hour warming up. Your warm-up should include cardio work on a simple pace (jogging, rowing, or cycling) and dynamic stretches. confirm to prime your shoulders, hips, and knees for his or her full range of motion.

Hydrate and Eat: You’ll get to fuel up for the Filthy Fifty. It’s an extended workout, so make certain to eat healthy fats additionally to carbohydrates before. After your workout, replenish with fast-digesting carbohydrates and protein. Before, during, and after the Filthy Fifty, stay hydrated with water and electrolyte drinks.

Filthy Fifty Precautions

Wear guards and grips: It’s an honest idea to guard your hands and your shins for the Filthy Fifty workout, just just in case you stumble on a box jump or the pull-up bar starts to harm your hands. Ask your coach for recommendations for CrossFit guards and grips.

Practice your technique: The Filthy Fifty comprises quite common CrossFit movements. If you’ve been getting to a CrossFit gym for a short time, you’ll probably skills to perform all of them. Whether you’ve done these exercises before or not, you ought to take time to practice them before the WOD. Incorporate practice reps at lighter weights into your warm-up, so your body isn’t so surprised once you start the workout.

Ask a teacher about modifications: Always ask your CrossFit coach about modifications, especially for injuries, pregnancy, or other conditions which may affect your ability to finish the workout. Your coach can assist you modify for safety.