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“Filthy Fifty”

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a.k.a.: "Filthy 50," CrossFit Benchmark WOD

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  • For Time
  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Ball Shots (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

Score is the time it takes you to complete all the reps.

Good Times for “Filthy Fifty”
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

Tips and Strategy

This workout is meant to feel light. You should move constantly through the workout (big sets) with very little rest. If you find that you need to take big rest breaks, drop the volume (do the “Dirty Thirty”) or the load.

Before you start, pick the movements from the WOD that are in your wheelhouse. When you get to a movement that you can crush, go hard. A steady pace through all the movements in “Filthy Fifty” could result in a slower overall time.

Scaling

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

Intermediate Option
For time:
50 Box Jumps (20/16 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (12/8 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (33/22 lb)
50 Back Extensions
50 Wall Ball Shots (14/10 lb)
50 Burpees
50 Double-Unders

Beginner Option
For time:
30 Box Jumps (16/12 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (8/4 kg)
30 Walking Lunge Steps
30 Hanging Leg Raises
30 Push Presses (22/11 lb)
30 Back Extensions
30 Wall Ball Shots (10/8 lb)
30 Burpees
30 Single-Unders

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namesake photo
Background: "Filthy Fifty" is a popular CrossFit chipper-style benchmark WOD that has been posted on the CrossFit Main Site many times since its first appearance in 2005, but never (as of 2019) actually with the name "Filthy Fifty." That name came from the CrossFit community and is now well known among CrossFit athletes and gyms.

Fun fact: In a 2007 post in the CrossFit Forum about "Filthy Fifty," one user pointed out that the workout "is also sometimes known as "Father's Day 500," for its 500 total reps and the fact that it first appeared on the Main Site on Father's Day, Sunday, June 19, 2005 (050619).

See also: "Dirty Thirty"
Source: crossfit.com
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