Scaled Filthy Fifty
scale Filthy Fifty
30 of each movement (10 movements total)
Step-ups for box jumps, SU for DU, lighter loads throughout
Hero WODChipper60 min cap
Filthy Fifty WOD: 500-Rep Chipper — Complete Guide
CrossFit Benchmark
A foundational CrossFit chipper benchmark
The Filthy Fifty is 50 repetitions of 10 different movements — 500 total reps — completed in sequence as fast as possible. Box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees-to-elbows, push press, back extensions, wall balls, burpees, and double-unders. It is one of CrossFit's most comprehensive fitness tests, demanding pulling, pushing, hinging, and monostructural capacity across a volume that most gym programs never approach in a single session. The Filthy Fifty rewards broad fitness and punishes athletes who have developed a single specialty at the expense of others.
Quick answer
Filthy Fifty is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
The Filthy Fifty is a ten-movement chipper — 50 reps of each movement, completed in sequence. It tests broad functional fitness across pulling, pushing, hinging, and monostructural movements. The accumulated fatigue across 500 total reps makes this one of the most volume-dense benchmarks in CrossFit.
The WOD
Chipper
60-min time cap
Box Jumps
♂ 24" · ♀ 20"
Jumping Pull-Ups
Kettlebell Swings
♂ 1 pood (35 lb) · ♀ 1 pood (35 lb)
Walking Lunges
Knees-to-Elbows
Push Press
50♂ 45 lb · ♀ 45 lb
Wall Balls
50♂ 20 lb · ♀ 14 lb
50
Good Scores for Filthy Fifty
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
50–65 min
Intermediate
35–50 min
Advanced
25–35 min
Elite
Sub-25 min
Strategy & Coaching Tips for Filthy Fifty
Protect the burpees — the 9th movement is where athletes die
50 burpees after 400 reps of everything else is the fitness test within the fitness test. The athletes who pace the first 8 movements and arrive at burpees with something left win the Filthy Fifty. Sprint the first 6 movements and you will spend 12+ minutes on 50 burpees.
Break movements before you need to, not after
In a 500-rep chipper, rest is not a failure — it is a strategy. Set break points before you start: 25-25 on box jumps, 10s on K2E, 10s on wall balls. Pre-planned breaks are shorter than forced breaks. Arriving at movement 10 still moving beats grinding through movements 7–8.
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Filthy Fifty-Inspired WOD
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50 box jumps → 50 ring rows → 50 KB swings → 50 walking lunges → 50 hanging knee raises → 50 push press (DB) → 50 supermans → 50 wall balls → 50 burpees → 50 DU or 150 SU
Scaling Options
RX
50 reps each: box jumps (24/20"), jumping pull-ups, KB swings (35 lb), lunges, K2E, push press (45 lb), back extensions, wall balls (20/14 lb), burpees, double-unders.
- ›50 box jumps → 50 jumping pull-ups → 50 KB swings → 50 walking lunges → 50 K2E → 50 push press → 50 back extensions → 50 wall balls → 50 burpees → 50 double-unders
At-Home
Replace GHD back extensions with supermans. Use any available box for jumps.
- ›50 box jumps → 50 ring rows → 50 KB swings → 50 walking lunges → 50 hanging knee raises → 50 push press (DB) → 50 supermans → 50 wall balls → 50 burpees → 50 DU or 150 SU
No Equipment
All bodyweight movements. Replace loaded movements with equivalent bodyweight substitutes.
- ›50 squat jumps → 50 push-ups → 50 swing squats → 50 lunges → 50 sit-ups → 50 pike push-ups → 50 supermans → 50 squat jumps → 50 burpees → 50 tuck jumps
Beginner
Cut all reps to 30. Remove double-unders (150 single-unders). Use step-ups for box.
- ›30 of each movement (10 movements total)
- ›Step-ups for box jumps, SU for DU, lighter loads throughout
Equipment Needed (RX)
boxkettlebellbarbellwall balljump ropepull-up bar
Your Filthy Fifty Scores
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Frequently Asked Questions — Filthy Fifty
What is the Filthy Fifty?
50 reps each of 10 movements: box jumps, jumping pull-ups, KB swings, lunges, K2E, push press, back extensions, wall balls, burpees, double-unders — all for time.
What is a good Filthy Fifty time?
Sub-25 min is elite, 25–35 min is advanced, 35–50 min is intermediate, 50+ min is beginner.
Where do most athletes slow down in the Filthy Fifty?
Knees-to-elbows, wall balls, and burpees are the three movements that break athletes. K2E grip and core fatigue, wall balls accumulate chest and quad debt, and burpees after all of that are a true test of character.
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