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.

4 x 8 back squat
-rest 1-2 min between sets-

3 rounds:
2-3 negative pull ups
10 db floor press
-rest 1-2 min-

50 minutes @ HR ZONE 2-3 :

5-6 Minutes Cardio ( Machine or Run )
2 rounds of :
15 Banded Lat Pull-Down
:15 Hollow Rock
10 Scap Push-Ups
5-8 Scap Pull-Ups
Remaing Time :
5-6 Minutes Cardio ( Machine or Run )
Kipping Movement your Choise 8 - 12 Reps ( Pull-Ups, Toes To Bar, C2B, BMU )
1:00 HSW Practice ( HS Hold, HS Steps to Plate, Fluter Kicks, Handstandwalk )

“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“).

5 x 3min MAN MAKERS

2 saman painoista kuulaa
- punnerrus
- renegade row
- heilautus
- high pull
- rive
- työntö
- kyykky
Tee jokaista liikettä 1 toisto, kaikki putkeen. 3min amrap erät, 2min tauko erien välissä.

RestDay

3 Rounds For Time:
30 Burpees
50 AbMat Sit-Ups
800 Meter Run / 1000m Row

EILINEN

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LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

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LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

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PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

10 Kierrosta

20 Askelkyykky
10 istumaannousu
5 Paholaisen punnerrus yhdellä käsipainolla
10 Kyykky
20 Tuplaa tai 40 yksittäinen naruhyppy

Heti 10 kierroksen jälkeen
1 mailin juoksu

Classic push and pull. Jerk is always split and c2b is strict.