Filthy 50 WOD
50 box jumps (24/20 inch), 50 jumping pull-ups, 50 kettlebell swings (1/0.75 pood), 50 walking lunges, 50 knees-to-elbows, 50 push presses (45/35lb), 50 back extensions, 50 wall balls (20/14lb), 50 burpees, 50 double-unders
What is the Filthy 50 WOD?
The Filthy 50 WOD is one of the classic CrossFit benchmark WODs, where athletes have to complete a circuit of 50 reps of 10 different exercises, including box jumps, push presses and double-unders.
First introduced in 2005, the workout has never officially been dubbed as the Filthy 50 by CrossFit themselves, however, given the 50-rep structure, the workout is commonly referred to as Filthy 50 throughout CrossFit.
With 10 different movements, the Filthy 50 WOD is a unique test that challenges athletes to be good at everything, combining a full-body workout with cardio. Some of the movements can be complex, so athletes will need to spend time working on each one. There are numerous options for scaling each movement, or athletes may consider reducing the reps of each movement, depending on their level of experience.
Tips for the Filthy 50 WOD
- Practice all 10 movements, working on the ones you are least comfortable with.
- Maintain a good pace. This is a long workout – use a 30-minute timecap.
- Scale the movements/reps where needed. There are various options, so speak to your coach for specific advice.