When Your Trainer Is Away - Workout 2 - The Filthy Fifty

Hello again....okay, workout 2 - The Filthy Fifty!

This workout is adapted from a CrossFit workout and is designed to give a real blast to your heart, lungs and muscles....in fact all of you! Its not an easy one, but like all CrossFit workouts, it can be scaled to suit your fitness levels. Heres how its done:

Warm up strecth for a good 10 minutes first of all.
Then start the stopwatch before your first rep.
Complete all of the exercises below in order as quickly as you can.
Stop the stopwatch at the end of the very last rep.
Now, as i said this one is not easy so take as much rest as you need whilst completing the exercises. It is done against the clock but you dont want to kill yourself!
Do not move onto the next exercise until all 50 reps have been completed.

In terms of scaling it to your levels of fitness you could try just 10 reps of each exercise or perhaps 25 reps. You want to find a level that is challenging but fun. Also if you need to use lighter weights or use the assissted machine for the pullups/dips thats fine. Just make a note of what you did.

So here it is.....the list:

50 step jumps (3 risers) - both feet together
50 Pull ups - use assissted machine as necessary
50 Dumbell Swings - 14kg dumbell
50 Lunges - 25 each leg
50 knee raises - on dip station (elbows on pads lifting knees up)
50 Thrusters - 10kg dumbells - hold dumbells at shoulders, squat down then stand and press above head)
50 ball back extensions - tummy on ball, feet on floor, hands by temples, slowly lower and raise
50 Shoulder presses - 15kg barbell
50 Burpess - from standing, lower into press up position, jump feet back and then in, then stand.
50 Ab crunches - full sit ups or crunches.

So 500 reps in all!! The weights are just a guide. Have a look through the exercises, familiarise yourself with them all and choose a weight that you think will be testing. And remember you can all do this......it just needs to be scaled to your own level. Go on...give it a go!

Post what you did and your times to the 'comments' link below. It will be interesting to see what everyone gets.

Yours in training.....
Dave