160519 Thursday – “Dirty Thirty”

Mobility: Ankle / Hip / Shoulder Spend 4 minutes on each area with a Foam Roller

Skill Practice Warm Up: None

Strength: None

Super Set: None

Metabolic Conditioning:“Dirty Thirty” (or “Filthy Fifty”)

For time

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

30 Jumping pull-ups

30 Kettlebell swings (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)

Walking Lunge 30 steps

30 Knees to elbows

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

30 Hip extensions

30 Wall balls (Performance: 20lb/10ft, Athletic*:14lb/9ft , Health: 10lb/8ft)

30 Burpees

30 Double unders

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

Scaling Guide: 15 – 25 minutes. If you want, scale up to the Filthy Fifty if you have done the D30 in under 20 minutes.

Log your results online by clicking here.

Compare to: Dirty Thirty or Filthy Fifty

Coaching Tips: Pace the reps for the long haul, but don’t get into 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 knees to elbows 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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