Filthy Fifty
50 reps of 10 different movements. A grueling test of all-around fitness.
- Format
- For Time
- Time cap
- 30 mins
- Level
- advanced
For Time
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Filthy Fifty is a for-time workout by Fiz, built from 10 movements, with a 30 mins cap. It is set at advanced level.
About Filthy Fifty
The Filthy Fifty is fifty reps each of ten different movements, performed in order, for time. It is the definitive chipper: five hundred reps, no rounds, and a route through box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees-to-elbows, push presses, back extensions, wall balls, burpees and double-unders.
Ten movements, ten chances to stall
No single movement here is difficult. That is the design, the difficulty is entirely in the accumulation and in the fact that you cannot rotate away from anything. Once you are on the knees-to-elbows, you are on them for all fifty, and if your grip is gone the workout simply stops until it comes back. Because every movement is done once and completely, a single bad segment can cost more time than the three around it combined.
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Never stop for long, never go unbroken
The winning strategy is unglamorous: plan small sets on every movement from the first rep and take fixed, short rests rather than long ones. The classic error is going unbroken through the box jumps and jumping pull-ups because they feel easy, then discovering the kettlebell swings and the knees-to-elbows draw on a grip you already spent. Watch for the two genuine traps, the walking lunges, which quietly destroy your legs before the wall balls arrive, and the double-unders at the very end, where a tired rope and tired shoulders can turn fifty reps into five minutes.
What's a good Filthy Fifty time
Under twenty minutes is a strong result and elite athletes go under sixteen. Twenty to twenty-five is a good competitive time and most consistent athletes finish somewhere between twenty-five and the thirty-minute cap. Scale the reps proportionally rather than dropping movements if the full version is beyond you, a thirty-of-each version keeps the character of the workout, whereas cutting three movements removes the specific thing that makes a chipper a chipper.