Log in to BOXROX Pro

Kettlebell Workouts to Build A Powerful Engine for Athletes (RX, Scaled and Beginner)

Kettlebell Workouts – Filthy 50

  • For Time
  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunge Steps
  • 50 Knees-to-Elbows
  • 50 Push Presses (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Ball Shots (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

Score is the time it takes you to complete all the reps.

explosive leg power crossfit amrap workouts box jumps
Train hard and train smart

Good Times for “Filthy Fifty”
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

Scaling

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

Intermediate Option
For time:
50 Box Jumps (20/16 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (12/8 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (33/22 lb)
50 Back Extensions
50 Wall Ball Shots (14/10 lb)
50 Burpees
50 Double-Unders

Beginner Option
For time:
30 Box Jumps (16/12 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (8/4 kg)
30 Walking Lunge Steps
30 Hanging Leg Raises
30 Push Presses (22/11 lb)
30 Back Extensions
30 Wall Ball Shots (10/8 lb)
30 Burpees
30 Single-Unders

Image Sources

Related news