Filthy Fifty
50 Reps of 10 Movements for Time
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The workout (Rx)
For time
- 50 box jumps 24/20 in
- 50 jumping pull-ups
- 50 kettlebell swings 35/26 lb, 16/12 kg
- 50 walking lunge steps
- 50 knees-to-elbows
- 50 push presses 45/35 lb, 20/15 kg
- 50 back extensions
- 50 wall-ball shots 20/14 lb, 9/6 kg
- 50 burpees
- 50 double-unders
| Rx load | Men | Women |
|---|---|---|
| Box | 24 in (60 cm) | 20 in (50 cm) |
| Kettlebell | 35 lb (16 kg) | 26 lb (12 kg) |
| Push press barbell | 45 lb (20 kg) | 35 lb (15 kg) |
| Medicine ball | 20 lb (9 kg) | 14 lb (6 kg) |
Scaling Filthy Fifty
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 50 box step-ups (20/16 in) 50 jumping pull-ups or ring rows 50 kettlebell swings (26/18 lb, 12/8 kg) 50 walking lunge steps 50 hanging knee raises 50 push presses (35/25 lb, 15/10 kg) 50 back extensions or unweighted good mornings 50 wall-ball shots (14/10 lb, 6/4 kg) 50 burpees 100 single-unders
Beginner
For time, 25 reps of each: Box step-ups Ring rows Kettlebell swings (light) Walking lunge steps Hanging knee raises Push presses (PVC pipe or light dumbbells) Unweighted good mornings Wall-ball shots (light ball) Burpees Finish with 50 single-unders.
Filthy Fifty times by level
| Level | Typical time |
|---|---|
| Beginner | Over 35:00 |
| Intermediate | 25:00–35:00 |
| Advanced | 19:00–25:00 |
| Elite | Under 19:00 |
Approximate Rx times from community results. The original prescription gives one set of loads; the women's loads are common gym standards.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Filthy Fifty.
About Filthy Fifty
The Filthy Fifty is a long-standing chipper: ten movements, fifty reps each, done in order. It isn't one of the named "Girls" or a hero workout, but it has been a community favorite for many years and is often used as a test of general work capacity.
With 500 reps across nearly every basic movement pattern, the Filthy Fifty is less about any single skill and more about steady pacing over a long effort.
Tips for Filthy Fifty
- Break every movement into sets from the start, such as 5 sets of 10, and keep rests short.
- The middle (knees-to-elbows, push presses, back extensions) is where people stall. Plan to slow down, not stop.
- Save a little for the end. Burpees and double-unders come when you're most tired.
Filthy Fifty questions
What is the Filthy Fifty workout?
The Filthy Fifty is 50 reps each of box jumps, jumping pull-ups, kettlebell swings, walking lunge steps, knees-to-elbows, push presses, back extensions, wall-ball shots, burpees and double-unders, done in order for time.
What is a good Filthy Fifty time?
Under 25 minutes at Rx is a strong time and under 19 minutes is elite. A first attempt often takes 35 minutes or more.
How do I scale the Filthy Fifty?
Use step-ups, ring rows, lighter weights and single-unders, or cut every movement to 25 reps. Keep the order the same.
Who's fastest at Filthy Fifty?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.