240715 Monday WOD

Filthy 50

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball

Record your Filthy 50 score in the comments section.

Scaling:
Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
♂ 20-inch box, 26-lb kettlebell, 35-lbpush press, 14-lb ball

Beginner option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball
♂16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball

Coaching cues:
The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.