I've said it before, and I'll say it again: it's never a good thing when the WOD has a name. If it has a name, it's going to be all sorts of fun. This was actually a variation of something we call "Filthy 50," with an obvious change. Essentially, that meant we had to do 100 consecutive reps of an exercise before moving on to the next exercise. Mind you, we also had to do 10 different exercises, so that works out to 1,000 total reps. Yeah, this one might take you a while.
It was hard to measure all of the times, because the timer we were using only counted down from 30 minutes and several people just kept going after we had "officially" called it quits. That said, if I had to guess, times ranged from about 50 minutes to 65 minutes.
In terms of safety, pretty much every exercise demands that you keep good form. You'll need to protect your back for the barbell rows, power cleans, push presses, supermans, and thrusters. The push presses and thrusters also require that you bring weight over your head, so you'll need to be extra mindful of your form for those two exercises. For the box jumps and step ups, you'll want to watch your footing so that you don't accidentally slip or fall.
Warm Up
2 rounds of:
- 25 jumping jacks
- 10 push ups
- 10 jump squats
- 10 bottom downs
- 10 arm circles
WOD
- 100 box jumps
- 100 barbell rows
- 100 hang power cleans
- 100 lunges (left/right = 2)
- 100 V-Ups
- 100 push presses
- 100 supermans
- 100 thrusters
- 100 burpees
- 100 step ups
Exercises
- Push Ups
You want your entire body straight/rigid, without a bend at the waist, and you want to maintain this position the whole time. If you start dropping your waist, you're not doing it right. Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
- Jump Squats
This one starts like a normal air squat, from a standing position with your feet about shoulder-width apart. Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees (i.e., "break parallel"). You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. However, 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.
- 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 three seconds, 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 three seconds 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.
- Arm Circles
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Box Jumps
You'll need to set up a platform with risers; most people use at least 2, but I've seen up to 5 on occasion. 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.
- Barbell Rows
Use the same barbell that you had for the thrusters, and put it down in front of you. Start with your feet a little bit more than shoulder-width apart, and bend your knees to reach down for the barbell. Grab the barbell with your hands on the outside of your legs/knees, so that your hands are slightly farther apart than your feet. From that position, stand straight up so that you have the barbell resting near your thighs (if you know what a deadlift is, you basically need to do one of those).
From that position, bend your knees slightly and bend forward until your back is at about a 30 degree angle. Your back still needs to be flat (i.e., don't s close to flat (like a table top) as you can manage. Squeeze your shoulder blades together before you start, and then pull the barbell straight up to your chest while keeping your back stationary. Bring it back down to the bottom in a fluid motion to finish the rep. You want to bring the weight up and down from this position until you've finished all of your reps.
Once you've finished all of the rows, kneel down to put the weight back down on the ground.
- Hang Power Cleans
You'll need a barbell for this, so weigh it with whatever feels comfortable; most of the time, I see anywhere between 45lbs and 90lbs. To begin with, hold the barbell down near your thighs (this position is considered a "high hang" so that's where the name comes from). From that position, shrug your shoulders. I know it sounds silly, but it should be an *aggressive* shrug. You really want to build some momentum in that motion. Remember, though, keep your arms locked as you're doing this, or you'll end up doing more of a curl. If you need to make sure you've got it down, practice just that part of it a few times. The next step, starting from the shrugged shoulder position, is to quickly bring the weight up to about chest level and bend your knees a tiny bit at the same time. If you were to watch the path the weights travel, it should be completely vertical. If the weights travel in an arc away from your body, you're doing it wrong. Your hands don't lift the weight as much as they adjust themselves to hold the weight differently. At the end of this motion, you should have your palms facing away from your body, as if you were "racking" the dumbbells near your chest/clavicle. You can almost think of it as letting go of the weight in midair, and positioning your body so that you can receive the weight with the weight at your chest. Don't actually let go, that can be all sorts of bad. However, you'll find that because there's so much momentum and you're trying to "catch" the weight with your knees bent, you're pretty much jumping into it. At the same time, your hands will suddenly shoot up to hold the weight at your chest. As always, keep a good lumbar curve. You don't want to bend over as you do this. If you do it wrong repeatedly or with a heavy enough weight, your lower back will pay for it. You can practice this one step at a time until the motion starts to feel more natural. Lastly, just stand up straight while holding the weight at your chest. Once you've stood all the way up, you can drop the weight back down to thigh-level to start over. That's the end of a single rep. Now all that's left is to put it all together in a smooth motion.
- Lunges
From a standing position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be directly over your front foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support, you can use your hands to push up off of your lead leg. You'll have to repeat the motion with the other leg coming forward for the next rep.
This time around, you get credit for a rep each time any of your legs come forward (or, "right/left = 2" for short)
- 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
You'll need a barbell. Normally, most folks usually use anything between ~45lbs and ~88lbs, but since you're going to do 100 consecutive reps, you might want to use a weight you consider lighter.
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. You want the weights "racked" against your chest, with your elbows farther forward than the bar. You don't need to bring them all the way up like you do with a front squat, but you do want your forearms vertical and supporting the bar from underneath.
Do a quarter squat, and come up as explosively as you can. In reality, you'll end up end up hopping up a tiny bit because you're generating so much momentum/power from your legs. That's okay, but be absolutely sure that you're in control as you do this. You really don't want to trip or fall while holding a barbell. As you come up, press the barbell directly over your head. 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.
One last cue is to 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. Finish your rep by bringing the weight back to beginning/racked position.
- Superman
Lie face-down on a mat, with your arms outstretched in front of you on the ground. Simultaneously raise both your arms and legs a few inches off of the ground. Bring your arms & legs back down to the starting position in a controlled descent. Letting your arms and legs drop to the ground can actually be bad for you, so try to avoid that. That's a single rep.
- Thrusters
Keep using the same barbell that you were using for the barbell rows, hang power cleans, and push presses. 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 a lot of reps. Regardless of how high you bring your elbows, the weights are "racked" against your chest.
Keeping the barbell racked against your chest, 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 barbell directly over your head, until your arms are fully extended. Push the barbell straight up & down, since any horizontal motion will put undue stress on your shoulders.
To finish the rep, you have to bring the weight back to a rack position. 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 barbell, 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.
- Step Ups
Set up a platform with one riser on each side (basically, remove some risers from the platform you were using for the box jumps). Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. The faster you do this, the more it feels like a "quick feet" exercise. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful.
DNF - didn't finish in the allotted hour. Used ~45lbs, and got through 40 burpees
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