150807 Friday – Filthy Fifty
Mobility: None. Mobilize BEFORE class, especially the ankles.
Skill Practice Warm Up: None.
Metabolic Conditioning: “Filthy Fifty” or “Dirty Thirty”
50 Box jumps (Performance: 24”, Athletic*:20” , Health:12” )
50 Jumping pull-ups,
50 Kettlebell swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (Performance*: 45lbs, Athletic: 33lbs, Health: 20lbs)
50 Hip extensions,
50 Wall ball (Performance: 20lb/10ft, Athletic*:14lb/9ft , Health: 10lb/8ft)
50 Double unders.
The movements can be completed in any order with the exception of the last THREE. Wall balls, burpees, and double unders (THE LAST THREE MOVEMENTS) will have to be done in order (and at the end) for the workout to be considered “Rx”.
Scaling Guide: 35 minute cut off (see below or 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.
Compare to: 2015 – 01 – 03
*Women’s “As Prescribed” weights and reps (Rx)
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.
Remember that the wall ball, burpees and double unders have to be completed at the end (because it is harder that way). So crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed, but try not to break these up very much. Just fall down and get up (over and over again).
Optional ‘Cash Out’: None.