Synergy Fitness – Functional Training M/W/F
Context – MENTAL TOUGHNESS
BEFORE CLASS – Ankles & Hips
“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 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.
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.