Filthy Fifty

Fifty reps of ten movements, five hundred reps of grit, one long chipper.

The workout (For Time)

• For time:
• 50 Box jumps — 24 in
• 50 Jumping pull-ups
• 50 Kettlebell swings — 16 kg (35 lb)
• 50 Walking lunge steps
• 50 Knees-to-elbows
• 50 Push press — 20 kg (45 lb)
• 50 Back extensions
• 50 Wall-ball shots — 9 kg (20 lb) to target
• 50 Burpees
• 50 Double-unders

Estimated time: 20–35 min. This is a classic chipper that rewards a patient, unbroken-ish rhythm rather than early heroics. Nothing here is heavy, so the challenge is managing your grip, your lungs, and your willingness to keep moving through five hundred total reps. Break the big sets early and often before failure forces you to, and keep transitions short since standing around is where minutes disappear.

Standards

• Men's Rx: 24 in box, 16 kg kettlebell, 20 kg push press, 9 kg ball
• Women's Rx: 20 in box, 12 kg kettlebell, 16 kg push press, 6 kg ball
• Complete all 50 reps of a movement before advancing to the next
• Score is total time to finish all 500 reps

Scaling

• Halve the volume to a 'Dirty Thirty' (30 reps each) to keep the stimulus under time
• Swap knees-to-elbows for hanging knee raises and double-unders for single-unders
• Reduce loads and box height so each movement stays fast and unbroken

Coaching tips

• Break the swings and push press into planned sets before your grip and shoulders fail.
• Stay smooth on the double-unders; rushing them tired leads to costly misses.
• Keep moving through burpees at a steady, repeatable cadence rather than sprinting and stalling.

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