Filthy 50 Workout: How to Do It and What You Can Expect

Are you looking to get in shape and add a challenging workout to your regimen? The Filthy 50 Workout may be just what you’re looking for. The Filthy 50 Workout is a tough but effective combination of cardio and strength training that satisfies your body in many ways. In this post, we’ll discuss preparation for the Filthy 50 Workout, how to execute the workout properly, the benefits of doing the Filthy 50 Workout, challenges that come with doing the Filthy 50 Workout, tips on making the most out of it, common mistakes when doing theFilthy 50 Workout, making adjustments to your routine after doing the Filthy 50 Workout, and FAQs. All of this information will help you decide if the Filthy 50 Workout is right for you.

Table of Contents

Preparation for the Filthy 50 Workout

The Filthy 50 Workout is a challenging and intensive physical workout that takes just under an hour to complete. It incorporates a variety of body weight exercises, cross-training movements, and traditional strength-building exercises that work out the whole body. This type of workout is popular among athletes, CrossFitters, and those looking to kick their workouts up a notch.

Gathering Necessary Equipment

The equipment needed for completing the Filthy 50 Workout is minimal. All you really need are a set of dumbbells and a medicine ball. If these items are not available, you can do the workout with just bodyweight, or substitute a different type of weight (barbells, kettlebells, sandbags, etc.). To make sure you get the most out of your workout, aim for equipment that allows for equal weight and balance on both sides.

Working Out in the Proper Space

In order to get full benefits from the Filthy 50 Workout, it’s important to set yourself up in a space that promotes success. Your workout space should be roomy enough to accommodate the movement of exercises and offer plenty of flooring for jumping, walking, or running. Other accessories such as a heart-rate monitor or sports tracker could also be beneficial to help keep an eye on your progress.

Benefits of the Workout

The Filthy 50 Workout is an intense and rigorous way to exercise that offers a wide range of physical and mental benefits. Regular completion of this workout can help improve your strength and fitness, while giving you a sense of accomplishment and boosting your confidence. It also facilitates healthy eating and provides an intense cardio workout.

Tips for Success

When starting out with the Filthy 50 Workout, it’s important to make sure you have proper form. Learn the proper technique for each exercise and practice it the few times before attempting to make any extreme modifications. Incorporate rest into your workout for better performance and better results. Staying motivated is also key to getting the most out of your workout; make it more interesting by listening to motivational music, setting challenges for yourself, or choosing workouts that make you enjoy the process of exercising. Finally, take the time to properly recover after each workout by stretching, hydrating, and eating healthy, nutritious meals.

Examples of Success

The Filthy 50 Workout is an incredibly challenging but rewarding physical exercise. It has been tried and tested by many around the world, yielding amazing results. A few examples of success include a young college student who completed the workout in 34 minutes, and a professional athlete who was able to finish it in 25 minutes with a few added exercises. Apart from achieving their physical goals, these individuals were able to take better control of their lives and enjoy a more active lifestyle.

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Executing the Filthy 50 Workout Properly

The Filthy 50 Workout is a challenging high-intensity-interval-training (HIIT) circuit that incorporates 10 exercises performed in sequence for timed intervals. Each exercise targets different muscle groups and combines both strength and aerobic training. The exercises should be done repeatedly for best results, and each exercise should be done with proper form to avoid injury.

Exercise 1: Jumping Jacks

Jumping jacks are a classic aerobic exercise that increase your heart rate. Begin by standing with your feet together and arms at your sides. Jump your feet out and raise your arms over your head. Then jump your feet back together as you lower your arms. Continue jumping your feet back and forth while raising and lowering your arms. The faster you go, the greater the intensity. Velocity is key when performing jumping jacks.

Modification: If jumping jacks are too advanced, you can do marching in place or side-to-side shuffle instead.

Exercise 2: Body Weight Squats

Body weight squats are excellent for core and leg strength. Keep your feet shoulder-width apart. Push your hips back, push your knees outward, and lower your body as if you were about to sit in a chair. Make sure your knees don’t go past your toes. Then stand back up, engaging your glutes along the way.

Modification: If traditional body weight squats are too challenging, you can lower your hips only until they are parallel with your knees or you can perform half squats. You can also hold onto a chair or a wall to help with balance.

Exercise 3: Push-Ups

Push-ups are a classic total-body toning exercise. Place your hands underneath your chest, feet together and on the ground. Engage your core, then lower your body with your elbows tucked in. Press through your palms to return to the starting point.

Modification: If you can’t perform full push-ups, you can do incline push-ups on a countertop, wall push-ups, or traditional knee push-ups.

Exercise 4: Jump Rope

Jump rope is an effective cardio exercise and great for agility, coordination, and balance. Begin by standing with your feet together, arms bent at the elbows, and the rope behind you. Jump your feet quickly as the rope passes underneath you. Make sure your jumps are light and fast.

Modification: If jumping rope isn’t possible, you can march in place, or use a pretend rope by jumping side-to-side. You can also do a jumping jacks.

Exercise 5: Medicine Ball Slams

Medicine ball slams are great for developing power and explosiveness. Hold a medicine ball with both hands, feet shoulder-width apart, and arms extended overhead. Bend your knees slightly and contract your core. Then as you jump, throw the ball down and forward, stop it with your feet, and then jump back and catch the ball.

Modification: If you don’t have a medicine ball, you can use a hand weight. Alternatively, you can hold your arms at side and jump up, and then return to the starting position.

Exercise 6: Pull-Ups

Pull-ups are a great upper-body exercise for working your back, shoulders, and arms. Hang from a pull-up bar with a wide, overhand grip and pull your chest to the bar. Use a controlled, slow tempo as you lower yourself back to the starting point.

Modification: If you can’t perform traditional pull-ups, you can do bent-over rows with a barbell or hand weights, or use an assisted pull-up machine.

Exercise 7: Burpees

Burpees are a classic full-body movement used to tone the chest, shoulders, quads, and core. Begin by standing with your feet shoulder-width apart. Bend your knees and drop your chest down towards the ground. Put your hands on the ground and jump your feet back into a full plank. Then jump your feet back up to your hands and reach your arms overhead. Lastly, jump as high as you can as you reach your arms overhead.

Modification: If traditional burpees are too hard, you can walk your feet back and forward instead of jumping, or you can just do the plank part and forgo the jump aspect.

Exercise 8: Lunges

Lunges are excellent for developing lower-body strength, agility, and balance. Begin by standing with your feet together. Step forward with your right leg, lowering your hips until your knee and your hip form 90-degree angles. Then step back up and repeat, this time stepping with your left leg. Make sure your front knee stays aligned over your ankle.

Modification: If you can’t perform full lunges, you can lower just your knee and your hip, or you can hold onto a wall or chair for balance.

Exercise 9: Sit-Ups

Sit-ups are a great exercise for developing core strength. Begin by lying on your back with your feet flat on the floor and your arms on your sides. Bring your chest up, making sure your arms stay on the ground and your back stays flat. Then lower your body down slowly and repeat.

Modification: If regular sit-ups are too hard, you can do bent-knee sit-ups, or move your hands to the sides of your head instead of keeping them on your sides.

Exercise 10: Mountain Climbers

Mountain climbers are an effective cardio exercise for your core and legs. Start in a full plank with your hands directly under your shoulders, your feet hip-width apart and your core engaged. Make sure your body is in a straight line from your head to your feet. Then draw the right knee towards your chest and switch legs back and forth quickly.

Modification: If mountain climbers are too challenging, you can modify them by decreasing the speed, only bringing the knee in halfway or by performing high-knees or jogging in place.

Tips for Making the Filthy 50 Workout Easier or Harder

The beauty of the Filthy 50 Workout is that it can be customized to adjust to your fitness level. When you’re just starting out, it’s perfectly fine to modify exercises and take short rests in between each sequence. However, as you move along and get stronger, you can add repetitions, sets, weight, and intensity to the workout to make it more challenging.

What to Expect During and After the Workout

The Filthy 50 Workout is a high-intensity workout and you may experience physical and emotional side effects during and after the workout. These might include increased heart rate, increased stamina, increased strength and feeling of euphoria. It’s also normal to feel dizzy, nauseous, sweaty and out of breath. Once the workout is done you may feel sore, tired, and just generally depleted. That is normal and why it’s important to take rest days in between intense workouts.

Safety Tips

When performing the Filthy 50 Workout, safety should always be your top priority. Proper form is key when it comes to avoiding injury. Make sure to engage your core throughout each exercise and really focus on technique. Stop if you feel any pain or discomfort. Also, make sure you have enough room to perform each exercise safely and avoid distractions that could cause you to lose balance or forget form.

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Benefits of Doing the Filthy 50 Workout

The Filthy 50 workout is one of the most popular intense workouts out there, and with good reason. Doing this full-body workout can give you a wealth of physical and mental benefits. Here are some of the key benefits of doing the Filthy 50 workout.

Improved Overall Fitness

The Filthy 50 workout gives you a full-body workout, pushing your body through numerous exercises that challenge your body and your muscles. This can lead to overall improved fitness in terms of strength, endurance, and cardiovascular health. In a single session, you can work on just about every aspect of fitness.

Increased Calorie Burn

The Filthy 50 workout is an intense workout, with 50 reps of each exercise. This combination of intensity and duration means that you can burn a lot of calories with this workout. You can expect to burn a lot of calories in a short amount of time with this workout – great if you’re looking to lose weight or just want to get an effective cardio workout.

Develops Muscle Endurance

The combination of 50 reps and intense exercise leads to an increase in muscle endurance. Your muscles are constantly being challenged by the workout and you’re pushing them for an extended period of time. This means that your muscles become stronger and more resilient to the demands of intense workouts.

Improved Cardiovascular Health

Because of the intensity of the exercises and the short rest periods involved, your heart has to work continuously throughout the whole workout. This is great for improving your long-term cardiovascular health. Doing the Filthy 50 on a regular basis is a great way to keep your heart healthy and improve your cardiovascular endurance.

Effective Whole-Body Workout

The Filthy 50 workout targets all major muscle groups in the body. This makes it an effective workout when you want to make sure all muscles in your body are worked out. This includes anything from chest, back, arms, glutes, hamstrings, and more. As such, it’s a great workout for those who want to target all muscle groups in a relatively short period of time.

Examples of People Who Have Benefited from Filthy 50 Workouts

The Filthy 50 workout has been a hugely popular workout, with many people having achieved great physical progress from its use. You can find plenty of success stories from those who have achieved great results from doing this workout on a regular basis. It’s a testament to the effectiveness of this workout that so many people have achieved their goals by incorporating this workout into their routine.

For instance, Richard Daley, a former professional MMA fighter, has credited the Filthy 50 as an integral part of his preparation for fights. He believes that the workout really enabled him to become more powerful, have better endurance, and become generally tougher. Another example is Louisa Amoah, who used the Filthy 50 as an effective way to build a body she could truly be proud of. By doing the Filthy 50 regularly, she was able to achieve a lean, healthy physique.

These are just two examples of the many success stories out there of people who have achieved great results from doing the Filthy 50 workout. It’s clear that this is an effective and popular way to push the body and get remarkable results.

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Challenges That Come With Doing the Filthy 50 Workout

The Filthy 50 workout is a grueling circuit that consists of 10 sets of 50 repetitions of various exercises. Classic staples of the Filthy 50 workout include pull-ups, box-jumps, burpees, and push-ups. The combination of myriad exercises places a large demand on both aerobic and anaerobic fitness and requires great strength, mobility and balance. Doing the Filthy 50 is considered to be one of the most challenging workouts out there and requires a great amount of discipline, hard work and dedication to finish.

Breakdown of The Exercises

To complete the Filthy 50, one needs to complete a total of 50 repetitions of each exercise. The order of the exercises can be modified, but typically they always include the following:

  • 10 pull-ups – Pull-ups are not only difficult executing the exercise itself, but they also require lots of endurance to complete 10 consecutive repetitions.

  • 20 box-jumps – Doing 20 consecutive box-jumps works the upper and lower body by involving pushing and jumping motions. The intensity of the exercise also requires a lot of lower body strength.

  • 30 burpees – Doing 30 burpees requires a combination of push up and jumping motions. The jumping motion also requires a lot of power, especially if combined with the push-up range of motion.

  • 40 push-ups – Push-ups require a lot of strength and endurance, especially if someone decides to do the Filthy 50 without stopping.

Example of a Typical Filthy 50 Workout and Tips to Make It Easier

Typically, a Filthy 50 workout looks something like this: 10 pull-ups, 20 box-jumps, 30 burpees and 40 push-ups. These need to be done within a time range of 10 – 15 minutes. This puts a lot of stress on the body and some people opt for performing the Filthy 50 exercises in a circuit training approach instead. This allows for rest times between exercises and this significantly helps the body adapt to the intensity of the workout.

In my experience, when it comes to making the Filthy 50 more manageable, pacing is one of the most important aspects. While one athlete may be able to do the Filthy 50 in one go, for most of us mortals, it is best to break the workout into smaller chunks and ideally give ourselves a few minutes’ rest in between. For example, instead of attempting the entire Filthy 50 at once, one can opt for 5 sets of 10 repetitions with a few minutes in between. It is also really important to stay hydrated and have a proper rest and recovery strategy.

Rewards of Completing the Filthy 50

Despite being one of the most difficult workouts out there, there are many rewards that come with completing the Filthy 50. The feeling of accomplishment is immense and dedicated athletes that complete the workout can develop a new level of mental and physical resilience. Doing the Filthy 50 regularly can also lead to improved muscular endurance and overall fitness levels. Those who complete the Filthy 50 will also be better prepared for other types of endurance challenges.

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Tips on Making the Most Out of the Filthy 50 Workout

The Filthy 50 workout is a challenging physical program that incorporates a variety of exercises. To make the most out of this workout, it’s important to be mindful of your body, pace yourself and get creative with the workout. Here are some tips to help you get the most out of the Filthy 50.

Listen to Your Body

The Filthy 50 workout is no joke and requires a lot of physical exertion. Your body is unique, so listen to it and don’t try to push yourself to levels you aren’t physically ready for. Adapt the workout to your fitness level and know your limits. If you find yourself struggling to keep up pace, take a break and get back to it later. If you’re feeling too tired, there’s nothing wrong with taking extra rest days.

Pace Yourself

The Filthy 50 workout is a full-body workout regimen that involves working different muscle groups. Don’t try and do it all at once. Break it up into segments and remember to take breaks in between exercises. This is also a great way to stay motivated and avoid burn out.

Leave Room for Mistakes

If you don’t get it perfect the first time around, don’t sweat it. Mistakes are part of learning. Without mistakes, we can’t learn and become better.

Use the Right Equipment

Equipment is essential for getting the most out of the Filthy 50 workout. Invest in your own high-quality equipment suitable for your body type and fitness level. This will ensure that you’re able to maintain proper alignment and form while performing the workout.

Get Creative

It’s easy to get bored with a routine workout. Switch up the exercises and see what works best for you. Don’t be afraid to think outside the box and get creative with the workout. This will help keep the workout fresh and exciting.

Hire a Professional

Certified trainers are great sources of support and advice. They can also help to make sure you’re doing the workout properly, with proper form and alignment. If you’re not feeling confident in your own ability to do the workout, it’s worth the investment to get a certified trainer to help out.

Utilize Technology

With the ever-growing number of apps and websites designed for tracking progress, it’s easier than ever to stay organized and keep track of your progress. Utilize these resources to track your progress and create a plan that you can work with and strive to meet.

Read Up

Take the time to read and learn as much as you can about the workout. Understand the different exercises and familiarize yourself with the equipment you’ll be using. Additionally, consider how to modify the workout to reach your desired fitness goals.

Try Team Workouts

If you’re struggling to stay motivated and on track with the workout, try joining a group class or working out with friends. Having other people around helps to keep you accountable and encourages camaraderie and motivation.

Have Fun

Don’t forget to have fun with the workout. Working out doesn’t have to be boring and tedious. Make it an enjoyable experience. With the right equipment, attitude and strategy, you’ll find that doing the Filthy 50 is actually a lot of fun.

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Common Mistakes When Doing the Filthy 50 Workout

The Filthy 50 Workout is a highly effective and intense full-body workout designed to increase strength, endurance and power. While there is no denying the workout’s effectiveness, there are some key mistakes to avoid if you are looking to reap the full benefits. Here are some of the most common mistakes to avoid when doing the Filthy 50 Workout.

Not Warming Up Properly

The most common mistake that people make when doing any type of workout is not doing a proper warm up. It is important to begin any workout with a bit of dynamic stretching and a warm up to prevent soreness, cramping and even injury.

Going Too Fast

It is easy to get wrapped up in the intensity of the workout and start going too fast. This not only reduces the amount of time you have to complete each exercise, but it also decreases form and increases the risk of injury.

Not Tracking Your Personal Best

With each Filthy 50 Workout, try to improve your own time. It is impossible to beat your best with every workout, but continually trying to improve your speed helps to build strength and conditioning.

Cheating Reps

Another easy mistake to make is to try and cheat the reps. This is not only counterproductive, but it also prevents you from getting the most out of the workout. Make sure to pay close attention to your form and do all of the reps prescribed.

Not Paying Attention to Form

Having proper form is not only important to help reduce the risk of injury while performing the various exercises, but it is also the best way to get the most out of each exercise. Spend the time to practice each exercise and really perfect your form.

Skipping or Not Completing Reps and Sets

It is easy to get caught up and skip a few reps or even a set. However, it is important to complete every rep and set that is prescribed to get the maximum benefit from the workout.

Neglecting to Take Breaks

Rest is just as important as exercise. Being sure you take time for appropriate breaks between sets for rest ensures that you are able to adequately recover and optimize your performance.

Making sure to avoid these errors will help ensure that the Filthy 50 Workout is as safe and effective as possible while also helping you to achieve your fitness goals.

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Making Adjustments to Your Routine After Doing the Filthy 50 Workout

Doing the Filthy 50 Workout can be a challenge. It includes a series of exercises that need to be done at an intense pace. From my personal experience, one of the most difficult parts for me was keeping the same pace for each exercise. When fatigue sets in, it’s not uncommon to find oneself slowing down on the last few exercises.

Adjusting intensity

In order to progress at a slower pace, it’s important to adjust the intensity of the Filthy 50 Workout. Start by reducing the number of repetitions for each exercise. Doing fewer repetitions and focusing on form, rather than speed, can help maintain a sustainable pace and also prevent injuries. Taking small breaks in between exercises can also help in maintaining a sustainable pace while doing this intense and difficult workout.

Possible Substitutions

The Filthy 50 Workout involves a lot of exercises that can be difficult for many people. With a few substitutions, once can still receive the same strenuous workout. For example, if you find doing bull jumps too difficult, you can substitute it with burpees. Similarly, rowing substitutes can also be done in place of jump squats. There may also be exercises that you already practice, like running or cycling, that can provide a similar workout.

Recovery Time

Recovery time is essential for the workout. It’s important to remember that it’s okay to take a few days or even a week off from intense workouts. Taking the time to rest will help restore the energy levels and give the body enough time to recover for the next workout. Making sure the body is adequately hydrated and nourished is also important for recovery and to increase endurance.

Form Check

No matter how intense a workout is, one must always keep good form in order to prevent any injuries. Keeping a good posture while working out is important to help maintain the correct form. To know the correct form, there are many free resources available online on correct posture and form for different exercises. Watching videos and reading tutorials can be a great way to learn.

Listen to Your Body

When doing any exercise, it’s important to keep in mind that your body may need to take a break. Exercise should challenging, but it’s also important to find a balance between pushing yourself and not pushing too hard. Taking a break for a few minutes, especially after intense exercise, can help the muscles recover and give you the strength to finish the workout. If you begin to feel any pain or excessive fatigue, it’s best to stop and take a break until the body has had enough time to recover.

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Conclusion – Is The Filthy 50 Workout Right for You?

The Filthy 50 workout is a great way to get in shape and quickly achieve some impressive results, but it is not for everyone. Every individual has different needs and goals, and depending on your desired outcome, other kinds of workouts may be better suited for you. Before attempting the Filthy 50 workout, take the time to identify goals, assess your physical health and discuss any potential risks with your doctor or certified fitness trainer.

The Filthy 50 workout certainly has its benefits, and it can be a great way to switch up your routine and reignite your motivation for fitness. But if you aren’t up for the challenge and the risk of injury, you may want to explore other options and look for workouts tailored to your individual needs.

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FAQs About The Filthy 50 Workout

As one of the most popular CrossFit-inspired bodyweight exercises, the Filthy 50 Workout has been gaining a lot of attention recently. Here are some of the most frequently asked questions about the Filthy 50 Workout and answers to each of them.

1. What is the Filthy 50 Workout?

The Filthy 50 Workout is a full-body exercise inspired by CrossFit. It consists of 50 repetitions of five different bodyweight exercises with each exercise done back-to-back in rapid succession without any rest in between. The five exercises included in the Filthy 50 Workout are: burpees, box jumps, kettlebell swings, push-ups, and pull-ups. This intense exercise helps to build strength and muscular endurance.

2. Is it safe to do this workout?

As with any form of workout, it is important to consult with your physician before beginning the Filthy 50 Workout. Once you have the go-ahead from your physician and you have a bit of experience with CrossFit-style exercise, then you should be able to do the Filthy 50 Workout safely.

3. How long does the workout take?

The Filthy 50 Workout is a very intense exercise so it can take some time to finish. However, depending on your current fitness level and the speed of your repetitions, you should be able to complete the entire workout in around 45 minutes to an hour.

4. Is there any special equipment needed for the Filthy 50?

No special equipment is required for the Filthy 50 Workout. However, you will need to set up a few pieces of equipment before beginning the exercises. A pull-up bar and some kind of adjustable box or bench are recommended. In addition, you will need some kind of weighted object such as a kettlebell or a medicine ball to do the kettlebell swings.

5. What type of results can I expect after doing the Filthy 50?

The Filthy 50 is an intense exercise designed to improve our overall fitness level. Doing the workout consistently can help to build strong and lean muscles, increase muscular endurance and strength, and improve your overall fitness levels.

6. Are there any modifications I can make to the workout if needed?

Yes, there are ways to modify the Filthy 50 Workout if needed. For example, you can adjust the weights used for the kettlebell swings or the height of the box for the box jumps. In addition, you can also break up the 50 repetitions of the exercises into smaller sets of 10 or 20 repetitions with a rest in between each set.

7. Are there any tips for doing the Filthy 50 Workout?

When doing the Filthy 50 Workout, it is important to make sure you are using proper form for each exercise. Correct form will help ensure that you are getting the most benefit from each rep and that you are reducing your risk of injury. It can also help to move at a consistent pace throughout the workout and try to focus on engaging your core during each rep.

8. Examples of modifications people have made to the Filthy 50 Workout.

There are many different ways people have modified the Filthy 50 Workout to fit their individual fitness level and goals. Some people have eliminated one or two of the exercises from the Filthy 50 in order to make the workout more manageable. Others have increased the difficulty by using different weights or doing more reps of each exercise. Some have even combined the Filthy 50 with other CrossFit-style exercises such as mountain climbers and burpee box jumps to create an even more intense workout.

9. What should I eat after finishing the workout?

With such an intense workout, it is important to refuel and recover your body. Consuming a high protein and carbohydrate meal after the Filthy 50 Workout can help to replenish your energy levels and replenish your muscles with essential nutrients. Ideally, the meal should be consumed within two hours of finishing the workout.

Filthy 50 Workout


The Filthy 50 Workout can be a great way to get a jumpstart on increasing your muscular strength and endurance. It can be challenging and take a lot of commitment, but the results are worth it. As long as you make sure to properly prepare for the Filthy 50 Workout, execute each phase properly, remain aware of the benefits and challenges, and make any adjustments to your routine as needed, you can find success through this workout program. Ultimately, you must decide if the Filthy 50 Workout is the right choice for you.

No matter what workout program you decide to pursue, it’s important that you keep up with proper form and technique and stick to your routine. Good luck with the Filthy 50 Workout, or whichever program you choose!

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