What is a good time for Dirty Thirty?

Good times for Dirty Thirty depend on your fitness level: Elite athletes finish under 27:30, advanced athletes target 27:30-22:31, intermediate athletes aim for 22:31-17:31, and beginners should focus on proper form over 17:31.

What is considered a good Dirty Thirty time?

A good Dirty Thirty time for most CrossFit athletes is between 22:31-17:31 (intermediate level). Elite times are under 27:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Dirty Thirty?

Your Dirty Thirty pace should match your fitness level. Beginners should aim to finish around 17:31 with good form, while advanced athletes can target 27:30-22:31. Always prioritize proper movement over speed.

How do I scale Dirty Thirty?

Dirty Thirty can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Dirty Thirty work?

Dirty Thirty is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (45/35 lb) 30 Back Extensions 30 Wall Ball Shots (20/14 lb) 30 Burpees 30 Double-Unders Time Cap: 30 minutes

Why This Workout Is Medium

A 10-movement chipper with 30 reps each. Tests broad fitness across various light-weight and bodyweight movements.

Benchmark Times for Dirty Thirty

Elite: <27:30
Advanced: 27:30-22:31
Intermediate: 22:31-17:31
Beginner: >17:31

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A 10-movement chipper with 30 reps each, capped at 30 minutes, tests broad cardiovascular endurance and the ability to maintain output across varied tasks.
Stamina (7/10): Muscular stamina is challenged across a wide range of movements including box jumps, pull-ups, swings, lunges, KTE, push press, back extensions, wall balls, burpees, and double-unders.
Speed (6/10): Efficiently moving through 30 reps of 10 different movements requires good transition speed and consistent cycling of reps.
Power (5/10): Box jumps, kettlebell swings, push presses, wall balls, burpees, and double-unders all have power components.
Strength (4/10): Most movements use light weights (KB 35/26lb, PP 45/35lb, WB 20/14lb) or bodyweight, focusing more on endurance than maximal strength.
Flexibility (3/10): Basic range of motion for most movements; KTE requires hip flexor/hamstring mobility.

Modality Profile

A chipper with one gymnastics movement (Pull-ups) and multiple weightlifting movements (Box Jumps, Kettlebell Swings, Lunges, Knees-to-Elbows are G/W, Push Press, Back Extensions). Weightlifting dominant.

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If you enjoy Dirty Thirty, you might also like these similar CrossFit WODs:

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These WODs similar to Dirty Thirty share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	A 10-movement chipper with 30 reps each, capped at 30 minutes, tests broad cardiovascular endurance and the ability to maintain output across varied tasks.
Stamina	7/10	Muscular stamina is challenged across a wide range of movements including box jumps, pull-ups, swings, lunges, KTE, push press, back extensions, wall balls, burpees, and double-unders.
Strength	4/10	Most movements use light weights (KB 35/26lb, PP 45/35lb, WB 20/14lb) or bodyweight, focusing more on endurance than maximal strength.
Flexibility	3/10	Basic range of motion for most movements; KTE requires hip flexor/hamstring mobility.
Power	5/10	Box jumps, kettlebell swings, push presses, wall balls, burpees, and double-unders all have power components.
Speed	6/10	Efficiently moving through 30 reps of 10 different movements requires good transition speed and consistent cycling of reps.

Dirty Thirty

For Time Chipper Unilateral

869 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

11:16Elite

18:46Target

30:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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91% similar

Open 11.5

AMRAPTriplet

AMRAP in 20 minutes 5 Power Cleans (145/105 lb) 10 Toes-To-Bars 15 Wall Balls Shots (20/14 lb 10/9 ft)

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Assault Insanity

For TimeUnilateral

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