This one was a Filthy Fifty work out. You have to do fifty (yup, that's 5-0) reps of 10 different exercises. As you can imagine, it's a tough work out. There's a reason it's called the filthy fifty. You have a 30 minute cap, so your goal is to finish in less than 30 minutes.
Form is going to be paramount here. You are going to get tired. You're supposed to get tired. Do not compromise your form, even if you're tired. In particular, keep that in mind for the dumbbell swings, the sumo deadlift high pull, and the hang power cleans. All of those can tweak your back if done incorrectly.
WoD
- 50 V-Ups
- 50 single arm dumbbell swing (left/right = 1)
- 50 dumbbell Russian twist (left/right = 1)
- 50 supermans
- 50 sumo deadlift high pulls
- 50 lateral jumps over bar (left/right = 2)
- 50 static lunges (left/right = 1)
- 50 hang power cleans
- 50 dips
- 50 sit ups
Exercises
- V-Up
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
- Single Arm Dumbbell Swing
You only need a single dumbbell; I usually see people grab 10-15lbs. Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward in an arc until your arm is directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting.
Your arm should stay locked the whole time, so that you're actually swinging the dumbbell. If you start bending your arm at the elbow, you're doing more of a bicep curl. That's not what you're after in this case, so that's wasted effort.
At no point should you bend over, that can hurt your lower back. You always want to be facing forward, with a good lumbar curve. If you get tired, it's preferable to stop for a bit than to do these reps with bad form.
- Dumbbell Russian Twist
Sit down on the floor with your legs out in front of you, then lift both of your legs off of the ground. If you have lower back problems, it can help to cross your legs in the air, since it'll take a little bit of the strain off of your back. Lean back a tiny bit, just enough so that you feel your abs contract. You don't want to overextend your back, so don't lean back any more than 45 degrees.
With the weight in your hands, rotate so that the weight moves to one side of you. Touch the ground if you can, but the most important part is that your shoulders stay still during this movement. The idea is for your obliques (the side part of your abs) to do the work, so your core should be doing the rotation. It's possible to keep your abs motionless and just use your arms/shoulders to move the weight from side to side, but that's bad form. One way to think about it is to think that you want your arms about shoulder width apart at all times, and you want your head to be pointing straight ahead between your arms at all times.
This time around, you have to touch the ground on both sides of your body in order to get credit for a rep (or, "right/left = 1" for short).
- 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.
- Sumo Deadlift High Pull
You'll need a barbell for this exercise. I usually see between 45lbs and 90lbs.
With that out of the way, keep your feet about 1.5 shoulder widths apart, and do a squat. Keep your hands between your legs, and reach down to grab the weight without bending at the waist. You want your hands to be about thumb-width apart from each other. Come up from the squat, popping your hips forward and aggressively shrugging your shoulders as you do that. It might seem a little silly, but both of these things help you generate momentum and drive the weight, without having to just lift the bar with your arms. Finish by bringing the hand with the weight to about your chin. This is one of the few times that you want your elbows to flare out to the sides; it should look like your forearm is roughly parallel to the ground. Without bending over at the waist, squat back down to bring the dumbbell back to the ground to finish the rep.
Realistically, most people go right into the next squat/high pull; that's okay, so long as you don't compromise the curve in your lower back to do so. You can also keep yourself honest by making sure that you hear the sound of the weight hitting the ground for every rep. In essence, you're doing squats while lifting weight off the ground for every squat.
- Lateral Jump Over Bar
It's pretty much exactly what it sounds like: put the barbell down and make sure that it doesn't move (you can use one of the risers to make sure it doesn't roll). You have to jump over it, so both feet have to leave the ground at the same time (as opposed to stepping over with one foot first). Remember, jump from side to side, not forward and backward.
This time around we counted a rep every time your feet landed on either side of the barbell. For simplicity's sake, it's "right/left = 2."
- Static Lunge
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.
The only thing that makes this a "static" lunge is that you do your lunges in place. Rather than stepping forward after every lunge, come back to the starting position after every lunge.
This time around, both legs have to come forward for you to get credit for a rep (or, "right/left = 1" for short).
- Hang Power Clean
You'll need a barbell, weighted as heavily as you can handle. I usually see between 45lbs and 90lbs.
The starting position for this is with the barbell around mid-thigh in front of you, with a slight bend to your waist (this position is considered a "high hang" so that's where the name comes from). Obviously, though, you have to get the barbell there from the ground somehow. The safest way to do this is actually to deadlift the barbell. In essence, keep your chest up, bend down, and then lift the barbell from the ground using your legs (not your back).
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 weight travels, it should be completely vertical. If the weight travels 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 barbell 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 slightly 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.
- Dips
Set up a platform with risers; most people usually use at most 5 risers, though remember that your height makes a difference. For this movement, adding risers makes it harder, because the platform denotes how far you have to dip your body weight.
Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier
- Sit Up
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.
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