Workout Description

Why This Workout Is Hard

Benchmark (Chipper). 50 reps each of 10 varied movements (box jumps, jumping pull-ups, KB swings, lunges, KTE, push press, back extensions, wall balls, burpees, DUs). Tests endurance and well-roundedness across high volume.

Benchmark Times for Filthy Fifty

• Elite: <38:45
• Advanced: 38:45-36:15
• Intermediate: 36:15-30:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A long chipper with 50 reps of 10 different movements creates a very significant and sustained cardiovascular demand, testing overall endurance and pacing.
• Stamina (9/10): High volume across a wide array of movements (box jumps, pull-ups, KB swings, lunges, KTE, push press, back extensions, wall balls, burpees, DUs) severely tests muscular stamina in nearly every part of the body.
• Power (5/10): Kettlebell swings, box jumps, and burpees have power components. Maintaining some power output across such high volume is a challenge.
• Strength (4/10): While most loads are light (45/35 lb push press, 1/.75 pood KB), the sheer volume makes them challenging. KTE and pull-ups test relative strength endurance.
• Flexibility (4/10): Requires mobility for overhead squats (implicit if push press is caught low), KTE, back extensions, and general CrossFit movements.
• Speed (3/10): Pacing and consistent movement are far more critical than maximal speed on any single element due to the extreme length and volume. Efficient transitions are key.

Modality Profile

A classic chipper with 10 movements. 7 are Gymnastics (Box Jump, Jumping Pull-up, Lunge, KTE, Push Press, Back Extension, Burpee, DU) and 3 are Weightlifting (KBS, Wall Ball, Bounding Box Jumps). Let's refine. Push Press is W. Bounding Box Jumps are G. So 7 G, 3 W. Profile: 70% G, 30% W.