"Filthy Fifty" Circuit (30-45 min)
The Filthy Fifty is a chipper WOD of 50 reps of 10 different exercises, a test of total endurance and athletic versatility.
Updated
Introduction
"Filthy Fifty" is a CrossFit chipper WOD chaining 50 reps of 10 different exercises in order. An ultimate test of versatility, muscular endurance, and mental resilience. 500 total reps covering all movement patterns.
Structure: 50 reps each, in order
- Box jumps
- Jumping pull-ups
- KB swings
- Walking lunges
- Knees-to-elbows
- Push press
- Back extensions
- Wall balls
- Burpees
- Double unders
Strategy
- Steady pacing, don't sprint early.
- Partition into sets of 10 or 25+25.
- Save energy for burpees (exercise 9).
Scaling
- Reduce to 30 reps ("Dirty Thirty").
Target Audience
Intermediate to advanced.
Diagrams and illustrations
"Filthy Fifty" Circuit (30-45 min) illustration
CrossFit WOD / Chipper exercise targeting full body.