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Components

Filthy Fifty

Metcon

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Workout

Saturday

Warm-up

1 ROUND
30 Singles Unders
10 Air Squats
10 Strict Press
10 Slow Deadlifts

Into…

2 ROUNDS
15 Double Unders
8 Wall Balls
8 Good Mornings
8 Push Press
8 KB Swings
8 Jumping Pull-Ups

Workout

Filthy Fifty (Time)

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

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

*Back Extensions: Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)

NOTE: Last Seen 10/12/2019

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)|(35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)**
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders

*P1 works while P2 Rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

KG KB: (24/16)|(16/12)
KG BB: (20/15)|(15/12)
KG WB: (9/6)|(6/5)

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