Tuesday April 6th

“Filthy Fifty”

WORKOUT GOALS
1.) Finish around 20:00.
2.) Complete each movement in large sets of 10+ reps.
3.) Complete at least one movement in an unbroken set

RX
FOR TIME
50 Box Jumps (24/20”)
50 Jumping Pull-ups
50 KB Swings (35/26#)
50 Forward Lunges
50 Knees-to-Elbows
50 Push Press (45/33#)
50 Good Mornings (45/33#)
50 Wall Balls (20/14#) 
50 Burpees
50 DU/100 SU

LEVEL 2
FOR TIME
50 Box Jumps (20/14”)
50 Jumping Pull-ups
50 KB Swings (35/26#)
50 Walking Lunges
25 Knees-to-Elbows
50 Push Press (45/33#)
50 Good Mornings (45/33#)
50 Wall Balls (14/10#) 
25 Burpees
50 DU/100 SU

LEVEL 1
FOR TIME
25 Box Step-ups  (20/18”)
25 Jumping Pull-ups
25 KB Swings (26/18#)
25 Walking Lunges
25 Sit-ups
25 Push Press (33/15#)
25 Good Mornings (33/15#)
25 Wall Balls (10/8#) 
25 Burpees
100 Single Unders

Stretching

2 SETS
:45 Alternating Scorpion Stretch
:45 Sit & Reach

Accessory

Rest, stretch, and recover

Notes

Goal: 20-25:00, 25:00 Time Cap. Most athletes should finish around 20:00. Use loadings or movements that let you complete multiple sets of at least 10 reps in a row. Specifically consider the knees-to-elbows, wall balls, box jumps, and double unders. If you cannot perform multiple sets of 10+ reps, then scale the reps or the loading. We will use the warm-ups for movement prep and to identify the best scaling options for the workout. Don’t get stuck on double unders and lose your momentum. Use attempts or single unders to keep moving and keep your intensity high. If you are unsure about what or how to scale, make the movement as simple and as light as possible so you can keep the rep scheme as is and continue to move in large sets. Challenge: perform all burpees to a “true” burpee standard (Jump + Straight Arm Clap Overhead). Today should feel fun, and each individual movement should feel fast even though the
overall volume is higher