Dirty Thirty
Workout Details
For Time:
↳ 35/26 lbs (16/12 kg)
↳ 45/35 lbs (20/16 kg)
↳ 20/14 lbs (9/6 kg)
Time Cap: 30 Minutes
Coaching Tips
Strategy
- 1Pace yourself through the chipper, breaking the 30 reps into manageable sets, especially on the Kettlebell Swings and Push Presses.
- 2Try to keep movements unbroken when you're fresh, particularly the Box Jumps and Wall Ball Shots.
- 3Use a steady rhythm for the Jumping Pull-Ups to maintain momentum, ensuring your chin clears the bar each time.
- 4For Burpees, control your breathing and try to maintain an efficient flow to minimize fatigue between reps.
- 5Double-Unders can be challenging; focus on timing and maintain a consistent jump height to keep them efficient.
Safety Considerations
Technical Focus
Watch for excessive arching in the back during Kettlebell Swings and Back Extensions.
Recommended Warm-Up
General Warm-Up:
- Jump Rope - 2 min(Easy pace, focus on rhythm.)
Mobility:
- 10 each side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a PVC pipe or band.)
- 10 Cat-Cow Stretch(Increase spinal mobility.)
Activation:
2 rounds- 5 each side Lunge with Twist(Activate legs and core.)
- 10 Kettlebell Swings (light)(Focus on hip drive and form.)
- 10 total Box Step-Ups(Prepare for Box Jumps.)
Scaling Options
Intermediate
Reduce weights by ~20% and adjust movement difficulty where necessary.
- 1
box jump
- 2
jumping pull up
Banded Pull-Ups
- 3
kettlebell swing
Weight: 28/21 lbs (12.7/9.5 kg)
- 4
lunge
- 5
knees to elbows
Knees-to-Chest
- 6
push press
Weight: 36/28 lbs (16.3/12.7 kg)
- 7
back extension
- 8
wall ball shot
Weight: 16/10 lbs (7.3/4.5 kg)
- 9
burpee
- 10
double under
Single-Under
Scaled
Reduce weights by ~40% and more accessible movement modifications.
- 1
box jump
Box Step-ups
- 2
jumping pull up
Ring Rows
- 3
kettlebell swing
Weight: 21/16 lbs (9.5/7.3 kg)
- 4
lunge
- 5
knees to elbows
Plank Knee Tucks
- 6
push press
Weight: 28/20 lbs (12.7/9.1 kg)
- 7
back extension
Superman Hold
- 8
wall ball shot
Weight: 10/6 lbs (4.5/2.7 kg)
- 9
burpee
Step-Back Burpee
- 10
double under
Single-Under