Filthy Fifty is a named CrossFit workout with a repeatable prescription and score. Use this guide for the dated workout prescription, scaling, pacing and a station-by-station record.
Filthy Fifty workout
For time: complete all 50 repetitions at each station before moving to the next. Total: 500 repetitions.
This table follows CrossFit's published December 14, 2018 prescription. Record the version you use when comparing scores.
| Order | Movement — 50 reps each | Men / women |
|---|---|---|
| 1 | Box jumps | 24 / 20 in |
| 2 | Jumping pull-ups | Bodyweight |
| 3 | Kettlebell swings | 16 / 12 kg |
| 4 | Walking lunge steps | Bodyweight; count each step |
| 5 | Knees-to-elbows | Bodyweight |
| 6 | Push presses | 45 / 35 lb |
| 7 | Back extensions | Bodyweight |
| 8 | Wall-ball shots | 20 / 14 lb |
| 9 | Burpees | Bodyweight |
| 10 | Double-unders | 50 successful repetitions |
The score is elapsed time from the first box jump through the last double-under, including rests and transitions. Log the box height, loads and movement substitutions with your time.
What Filthy Fifty should feel like
A long chipper testing broad muscular endurance, transitions and fatigue management.
How to scale Filthy Fifty
Reduce reps, loads, heights and skill complexity. A 30-rep version preserves the chipper structure for many developing athletes.
Intermediate and beginner examples: December 14, 2018
Both examples below come from the same dated CrossFit prescription as the Rx table. Complete each station before moving on; score elapsed time. Intermediate totals 500 reps; beginner totals 300.
| Station | Intermediate | Beginner |
|---|---|---|
| 1. Box jumps | 50 | 30 |
| 2. Jumping pull-ups | 50 | 30 |
| 3. Kettlebell swings | 50 | 30 |
| 4. Walking-lunge steps | 50 steps | 30 steps |
| 5. Hanging movement | 50 knees-to-elbows | 30 hanging leg raises |
| 6. Push presses | 50 | 30 |
| 7. Back extensions | 50 | 30 |
| 8. Wall-ball shots | 50 | 30 |
| 9. Burpees | 50 | 30 |
| 10. Jump rope | 50 successful double-unders | 30 successful single-unders |
| Equipment | Intermediate: men / women | Beginner: men / women |
|---|---|---|
| Box height | 20 / 16 in | 16 / 12 in |
| Kettlebell | 12 / 8 kg | 8 / 4 kg |
| Push press, total load | 33 / 22 lb | 22 / 11 lb |
| Medicine ball | 14 / 10 lb | 10 / 8 lb |
These are dated examples to scale from, not mandatory starting loads. Include the bar’s weight in the press total and record further changes with your time.
Filthy Fifty pacing strategy
Treat the early stations as setup, not a sprint. Break high-fatigue movements before failure and save capacity for wall balls and burpees.
How to score Filthy Fifty
Use the prescribed scoring method and consistent movement standards when comparing attempts. Your most useful benchmark is your own prior result performed with the same loading and standards.
Movement standards and substitutions
Scale before the clock starts. If a movement is inappropriate for your current skill, mobility or injury status, choose a variation that preserves the intended training effect.
Set up the ambiguous stations before the clock
- Jumping pull-ups: Set a secure bar over solid floor or a stable platform. In CrossFit’s written 25.2 Foundations setup, each rep starts with straight arms and finishes with the chin above the bar after a leg-assisted pull. Use those start/finish cues consistently. The 2018 Filthy Fifty source gives no support dimension, and the box-jump height above is not automatically your pull-up support height. Record your actual setup.
- Wall-ball target: The 2018 workout specifies ball weights but no target height. Choose, measure and record a clear target before starting, and rehearse the throw and catch with unobstructed space. CrossFit’s wall-ball guide permits changing target height as a modification. Target height remains a setup choice to record rather than a verified specification from the 2018 workout.
- Back extensions: CrossFit’s GHD back-extension guide describes deliberate spinal flexion and extension; a hip extension is a different movement. Learn the movement and fit the support/foot restraints with a coach and the equipment instructions before using it in a timed chipper.
- No suitable extension station? CrossFit’s substitution FAQ lists good mornings, with or without load, and floor prone back extensions (supermans). One equipment-free option is the ACE superman: lie face-down on a mat with arms overhead and head aligned; brace, lift the straight arms and legs slightly without forcing a back arch, then lower under control. Choose the movement and a manageable rep count before starting, with coaching when needed. Record both; no rep-for-rep or time equivalence to GHD back extensions is claimed.
Record every station and transition
Use this station log for the dated prescription above. Enter the actual reps and equipment settings, each station split and any substitutions; change the default 50s for a reduced-rep version. Keep the full elapsed time as well, including transitions and rests. An unfinished attempt needs the last completed station plus partial reps at the chosen cap.
Download the filthy-fifty log (CSV). Open it in your spreadsheet app or print it; keep the exact version and standards with each result.
Choose another workout
Open the workout generator and choose your time, equipment and goal. It creates a separate session; this link does not automatically reproduce the benchmark or establish an equivalent training dose.
Open workout generator settings
Related workouts
Fight Gone Bad and Cindy are useful next benchmarks. You can also browse the WOD Finder.
Training information only. Scale loading, volume and movement selection to your current ability.