For Total Load:
5 Sets of 2

*Building Off 7.8.22 

Pec mobility:
Banded over head position
Voodoo floss above the knee

Strenght:
Dragon flags
Strict weighted sit ups

WOD:
5 rounds for time:
Pull up x5
Box jump x10
K2E x15

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“).

Moblity:
Voodoo floss
Lacrosse ball

For quality:
High hang clean
Power clean

WOD:
"Grace": AFAP (as fast as possible)

30 Clean and Jerk

5min flow
20min lämppä

3x
30sek hops
Rest 45sek
30sek boxijumps with drop down
Rest 1.15
30sek ring rows
Rest 1 min
2 Max eccentric ring PU
Rest 2min

15min wod setup & lämppä

Wod
15min amrap
In pairs
Medball clean +squat
T2b
Medball reverse Lunge
db floor bench

7x
5 Butterfly stick + band
straight in to
5 behind the neck pull up
rest 90s.

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Small butterfly
8x every 1:30
4 reps

2-3rounds:

10-15 GHD hip extension ( 2s pause )
5 high box jump

Mobility:
Pistol mobility
Banded over head position

For quality:
Camille's drills for hand stand walk

WOD:
AMRAP 20 mins.

HSPU x5
Rings muscle ups (assisted) x10
Pistols squats x15

Partner workout

Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round

-rest 3 mins-

AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.

The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.