This one had a name. It's never good when they have names. Since it's called, "Filthy Fifty," you're going to do 50 of a bunch of exercises. The fastest time to finish was about 16 minutes, and the longest time was closer to 28 minutes. There was a 30 minute time limit, but since everyone finished within the time limit, it was a moot point. You're going to need a fair amount of equipment (dumbbells, medicine ball, barbell, platform & risers, jump rope), so give yourself a bit of space and some time to set it all up in advance. Speaking of equipment, if you either don't have a rope handy or can't do double-unders, substitute box jumps for that very last set of 50 reps.
Darn near everything you do today can hurt you with poor form, so be mindful of trying to do exercises correctly. This is especially true for the latter half of the WOD, when you're tired. I know it sounds repetitive since no one ever gets hurt, but doing 50 reps incorrectly is bound to catch up with you with poor form. I'd rather be a nag than have someone get hurt.
Warm Up
2 rounds of:
- 25 jumping jacks
- 10 jump squats
- 10 push ups
- 10 bottom downs
- 10 second Samson stretch (10 seconds each side)
- 50 box jumps
- 50 renegade rows (left/right = 2)
- 50 single arm dumbbell swings (50 on each side)
- 50 V-ups
- 50 push press with barbell
- 50 back extensions on medicine ball
- 50 thrusters with dumbbells
- 50 burpees
- 50 double unders (replace with box jumps if necessary)
Exercises
- Jump Squats
Do a normal air squat, but as you come up to finish the squat, jump straight up in to the air. You finish the rep when you land and reset yourself. It's not uncommon for people to go right in to the next squat, though. This is okay so long as you're not bending over and losing the lumbar curve in the process. Basically, you don't get to cheat on your form because you're jumping.
- Push Ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for a beat, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for a beat in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Samson Stretch
From a standing position, put your hands straight out in front of you and interlock your fingers. Step forward into a lunge with either leg, and as you do so, stretch your interlocked hands straight up into the air above your head. Your arms should be perpendicular to your front thigh. Hold this position for 10 seconds. Come back to a standing position, then repeat this but bring your other leg forward this time. As before, hold the stretch for 10 seconds.
- Box Jumps
Set up a platform with at least 4 risers on each side. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
Scale down: Step up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg comes down off of the platform first.
- Renegade Rows
Holding a dumbbell in each hand, get down in to a push up position. The dumbbells will be on the ground, and you will essentially be holding yourself up on top of them. Keeping one dumbbell on the ground, pull the other weight up off the ground in a straight line (it's a single-arm row, if you're used to doing those). Try not to rotate your body as you do this, since that makes it easier to lift the weight without working the muscles in your arm. Your chest should be facing towards the ground the whole time. For these, each time you bring up a dumbbell off the ground, that counts as a single rep (e.g., "left/right = 2" for short)
- Single Arm Dumbbell Swings
Keep using the same dumbbells that you used for the renegade rows. It doesn't matter which arm you start with, since you'll end up using both arms. Regardless of which hand you use, you want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arm locked. Because it's a single dumbbell, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back. Lastly, remember that you're doing 50 on each side, so you're effectively doing 100 total.
- V-Ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
- Push Press (with Barbell)
You'll need the barbell for this, but how much weight you put on it is up to you (the heaviest that anyone uses is usually about 45 pounds). To start, hold the barbell slightly below shoulder level with both your palms facing away from your body so that you can see both palms in a mirror. If you've got enough strength and flexibility in your wrists, bring your elbows straight up so that they point away from your body. This will force more of the weight against your upper torso and put more of a strain on your wrists, so only do this if you can sustain this position through 50 reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Do a quarter squat, and as you come up, press the barbell directly over your head. In a way, the quarter squat is just used to generate momentum. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Also, bring your head forward a bit so that your arms, spine, and head are all aligned along the same vertical plane.
Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out horizontally, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position.
- Back Extensions on Medicine Ball
Grab a medicine ball, and then lie down (face-down) on top of it. You'll want your thighs and abdomen placed squarely against the ball, and your torso hanging over the front. If it's necessary for you to stabilize yourself with your arms so you don't roll off, go for it. It's technically a better work out if you can do it without putting your arms on the ground, but it's also a better work out if you don't roll off the ball halfway through.
From this position, raise your chest/torso up a few inches, enough that you can face forward. You are trying to lift your upper body upward using the muscles in your abs and back. Be sure not to actually bend your back, since you want to try to keep your torso as stiff as possible throughout this. Each time you raise your torso and then come back down to the starting position counts as a single rep.
- Thrusters (with Dumbbells)
Grab the two dumbbells you were using for the renegade rows. This time around, you're going to use the "hammer fist" variation, so start with the dumbbells at your shoulders with your palms facing each other (towards your face, almost as if you were in a boxing stance).
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the weights over your head, until your arms are fully extended. Push the dumbbells straight up & down, since any horizontal motion will put undue stress on your shoulders.
Bring the dumbbells back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weight back down before you start your next squat, and keep a good curve on your lower back the whole time.
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
- Double Unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.
Finished in 26 minutes
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