Achieve the Best Results with Benchmark Filthy Fifty

Benchmark filthy fifty is a challenging workout routine consisting of 50 repetitions of 10 different exercises that test both your strength and endurance. The goal of the workout is to complete all 50 repetitions as quickly as possible, while still maintaining proper form throughout the entire workout. This post provides an in-depth guide on what benchmark filthy fifty is, its benefits, how to perform it safely and effectively, variations for completing it, timeframes for completion, frequency for performing it and FAQs about the exercise.

What Is Benchmark Filthy Fifty?

Filthy fifty (also known as WOD #50) is a popular CrossFit style full body workout designed by Greg Glassman. It’s composed of ten different exercises which are each repeated five times: jumping jacks, squats, pull-ups, push-ups, sit-ups, burpees, walking lunges, box jumps, wall balls, and kettlebell swings. Each exercise is completed with a certain number of reps – typically ranging from 5 to 20 – before moving onto the next one. By the end of the workout you should have completed 50 total reps per exercise.

Benefits Of Benchmark Filthy Fifty

The main benefit of doing this particular workout is that it works almost every muscle group in the body and helps build overall strength and stamina. It also improves cardiovascular health and can help burn calories efficiently due to the intensity of the exercises involved. Additionally, since it’s such a high intensity workout, it increases metabolic rate even after the session has ended, meaning that you continue burning calories at a higher rate than normal even hours later. Finally, it’s very effective for building core stability and improving balance.

How To Perform Benchmark Filthy Fifty Safely And Effectively

It’s important to keep good form when performing any type of physical activity, but especially so when trying out the benchmark filthy fifty workout. Beginners should start slow and increase their speed over time as they become more comfortable with the exercises. Be sure to take breaks if needed during the workout and make sure to use correct form with each rep to prevent injuries or strains. When starting out, don’t try to rush through the whole routine – instead, focus on mastering one exercise at a time and gradually increasing your speed over time.

benchmark filthy fifty

Safety Tips When Performing Benchmark Filthy Fifty

When performing benchmark filthy fifty there are several safety tips that should be followed. Make sure to warm up properly prior to beginning the workout to reduce chances of injury. Wear supportive shoes and clothing to ensure maximum performance and comfort during the workout. Drink plenty of water during the session to stay hydrated and energized throughout. Lastly, always consult with a doctor or certified trainer before attempting any new exercises or routines.

Variations For Benchmark Filthy Fifty

One way to change up the benchmark filthy fifty workout is to vary the order of exercises or add in different movements altogether. Another option would be to substitute bodyweight movements like push-ups or sit-ups with weighted versions of these same exercises (such as dumbbell chest presses or weight crunches). You could also switch around how many sets/reps are done per movement to create different levels of difficulty. For example, some people prefer doing 3 sets of 15 reps per exercise rather than 5 sets of 10 reps; this variation makes the workout harder and requires more endurance from the participant.

Examples Of Benchmark Filthy Fifty

Here are a few examples of benchmark filthy fifty workouts that can be done either at home or in a gym setting:

  • Jumping jacks x5, squats x5, pull-ups x5, push-ups x5, sit-ups x5, burpees x5, walking lunges x5, box jumps x5, wall balls x5, kettlebell swings x5
  • Squats x10, lunges x20, burpees x15, mountain climbers x25, jump rope x30, bent-over rows x35, tricep dips x40, plank holds x45, bicep curls x50, crunches x55
  • Push-ups x6, jump squats x12, reverse lunge x18, bear crawls x24, step ups x30, planks x36, pull-ups x42, jump ropes x48 , jackknife crunch x54 , medicine ball throws x60

Timeframe For Completing Benchmark Filthy Fifty

The amount of time it takes to complete the benchmark filthy fifty will depend on the level of fitness you have achieved prior to starting the routine as well as your overall goals for completing it. Generally speaking however, beginners should expect to finish the workout within 45 minutes to 1 hour depending on their ability level. Those who are more advanced may be able to complete it faster; anywhere between 30 minutes to 40 minutes should be considered reasonable given enough practice.

How Often Should You Do Benchmark Filthy Fifty?

How often someone should do benchmark filthy fifty will depend largely on their current fitness level as well as their personal goals for completing the workout. Generally speaking however, most people can safely do this type of workout two or three times per week with 48 hours rest in between sessions. Doing too much too soon can lead to overtraining and fatigue so it’s important not to overexert yourself.

FAQs About Benchmark Filthy Fifty

What muscles does benchmark filthy fifty work?

Benchmark filthy fifty works almost every muscle group in the body including arms, shoulders, legs, abs and back.

Can I modify the exercises for easier or harder versions?

Yes! There are many ways to modify the exercises for easier or harder versions depending on your current fitness level and goals for completing the workout.

Is benchmark filthy fifty suitable for beginner exercisers?

Yes! Although benchmark filthy fifty is challenging even for experienced athletes, it can easily be adapted for beginners as well by taking longer rests between sets and reducing the amount of weight used when applicable.


In conclusion, benchmark filthy fifty is a great full body workout that challenges both your strength and endurance levels. This comprehensive guide provided helpful information regarding what benchmark filthy fifty is, its benefits, how to perform it safely and effectively, variations for completing it, timeframes for completion, frequency for performing it and frequently asked questions about the exercise. If done correctly and regularly this type of workout can bring numerous physical and mental benefits while helping improve overall health and wellbeing.

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