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"Dirty 30" Class WOD

2.4K 15
  • “Dirty 30”
  • For Time:
  • 30 Box Jumps (24/20)
  • 30 Chest to Bar Pull-ups
  • 30 Kettlebell Swings (53/35)
  • 30 Front Squats (115/80)
  • 30 Toes to Bar
  • 30 Push Press (115/80)
  • 30 Deadlifts (115/80)
  • 30 Wall Balls (20/14)
  • 30 Burpees
  • 30 Double Unders

Performing a scaled up version of the classic benchmark workout, “Filthy Fifty”. The weight on the barbell should be something that athletes could complete 20+ repetitions unbroken on each when fresh. With 10 different movements in this workout, movement substitutions for certain movement included in the “Teaching” section. The total reps of this workout can be modified on top of modified certain movements.

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We want to look at the whole workout when considering strategy, not just its individual parts. Looking at one movement at a time could cause athletes to aggressively push the pace on certain movements, trying to complete large or unbroken sets. An example of this is a movement like Kettlebell Swings. Many athletes may be able to go unbroken on this movement , but doing so may slow the movement that follow. Rather than having a specific number in mind as far as repetitions, let’s have athletes think about keeping both their breaks and transitions to less than 10 seconds. If they focus on minimizing those numbers, they will break up the movement accordingly. Thinking of this workout as 300 reps for time, not 10 sets of 30.

Source: wodwell.com
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