RTFU

Tim Kennedy Workout – The Filthy Fifty

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Updated: June 12, 2011

Filthy 50 (Easy)

50 Supine rows
50 Jumping pull-ups
50 Push-ups
50 Sit-ups
50 Box Jumps
50 KB Turkish get-ups
50 Knee to elbows
50 Hand stand push-ups

Time to beat 13:10
Middle of the pack 16:20
Last man 22:19

Filthy 50 (Hard)

50 Hop in/out big tire
50 Alternating weighted lunges (lunge w/ 30lb bulgarian bag, 1 lunge w/ each leg = 1 rep)
50 Running pushups (2 mountain climbers + 2 pushups = 1 rep)
50 Alternating kettlebell swings (1 swing w/ each arm = 1 rep)
50 Push press
50 Wall ball (20lb ball)
50 Double unders
50 KB burpees (burpees w/ 12lb kettlebell in each hand)

Time to beat 25:43
Middle of the pack 30:00
Last Man 38:02

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