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Filthy Fifty

Synergy Fitness – Functional Training M/W/F



BEFORE CLASS – Ankles & Hips


Metcon (Time)

“Filthy Fifty” (or “Dirty Thirty”)

50 Box jumps (Performance: 24”, Athletic*:20”, Health:12”)

50 Jumping pull-ups

50 KBS (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)

50 Walking Lunge steps

50 Knees to elbows

50 Push press (Performance*: 45lbs, Athletic: 33lbs, Health: 20lbs)

50 Hip extensions

50 Wall Balls (Performance: 20lb, Athletic*:14lb, Health: 10lb/8ft)

50 Burpees

50 Double unders

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 35 minute cutoff, scale accordingly

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but only 30 repetitions of each movement is performed.

If you have completed the D30 version before in under 20 minutes, then you can think about upgrading to the full Filthy Fifty.
Coaching Tips:

Pace the reps for the long haul, but don’t get in the habit of standing around. Just keep moving.

You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles).

Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point.

Plan on going hard on the other movements and then pacing out the k2e into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again.

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