EMOM 8
1: 6 x deadlift
2: 3-5 pull ups/ 10-14 ring row

EMOM 30

5 Pull-ups
10 Push-ups
15 Squats

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Tips and Strategy

This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from. Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.

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Intended Stimulus

“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1 minute cap.

“Filthy Fifty”
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (20/15kg)
50 Back Extensions
50 Wall Ball Shots (9/6kg)
50 Burpees
50 Double-Unders

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How do you do the “Filthy Fifty” workout?
Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

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How do you score the “Filthy Fifty” workout?
This WOD is “For Time,” which means your score is the time it takes you to complete all the repetitions.

What is a good score for the “Filthy Fifty” workout?
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

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What are some tips and strategy for the “Filthy Fifty” workout?
This workout is meant to feel light. You should move constantly through the workout (big sets) with very little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty”) or the load.

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Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

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What is the intended stimulus of the “Filthy Fifty” workout?
A classic chipper of 500 reps, this longer WOD is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty“).

Endurance

2x20min AMRAP in Pairs

A) 20min AMRAP

• 500m Ski/Row
• 40m Burpee Broad Jump
• 100m Farmers Carry
• 40 WB

-Rest 4min Between-

B) 20min AMRAP

• 500m Row/Ski
• 60 Weighted Lunges (Stationary)
• 30 1-arm Devils press
• 60 V-Up

*Split reps as wanted

Fir time :

30-20-10

Dumbbell Box Step Overs 24"/20"
Echo Bike

Round 1: Pull-ups
Round 2: CTB
Round 3: BMU

DB´S 22,5/15kg´s

TC 20

• Lets be mindful of how long we are holding onto the dumbbells each round. The longer we hold on, the more it is going effect our grip. Let's see if we can get the first and second round done in 2-3 sets and the last round in 1-2 sets.

• Lets see if we can finish the echo bike 3:00 or less, 2:00 or less and 1:00 or less.

• For the pull-ups lets see if we can get these done in 5 sets or less. For the CTB lets try for 4 sets or less. For the bMU lets try for 3 sets or less.

Strength (push-pull - hypertrophy focus)

A)
3 working sets:
10 Seated barbell behind the neck presses
10 Bulgarian ring rows

B)
3 working sets:
10 Left arm tripod dumbbell rows
10 Right arm tripod dumbbell rows
15 Dumbbell pull overs

C) Finisher

3 sets:
12-15 Supinated dumbbell front raises
12-15 Incline dumbbell rear delt swings

3 sets:
20 seated alternating dumbbell curls
10/10 quadruped dumbbell tricep extensions

LÄMMITTELY
Teema: Lantio
Aktivaatio - venytys
- Lonkan sisä- ja ulkokierrot
- Lonkan ojennus ja koukistus

Hallinta/voima
- Yhdellä jalalla lantionhallinta
- Core + lantio

KIERTOHARJOITUS
40-60s./liike
1. Lastausliike kp/kk
2. Yhden jalan mave (kuminauha+kk)
3. Renkailla askellus taakse
4. Rengassoutu
5. AKK + lankussa olkapääkosketukset

For 10 rounds, complete as many reps as possible in 1 minute of

• 2 wall walks
• 4 deadlifts
• Max wall-ball shots
• Rest 1 minute between rounds.

OPTIONAL COOL DOWN
FOR RECOVERY
1:00/1:00 Banded Hamstring Stretch
1:00 Saddle Pose
1:00 Child's Pose
2:00 Cobra Stretch

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row, ski or bike
20 thrusters 20/15 kg
30 double unders
20 sit ups
20/15 cal row, ski or bike