Dirty Thirty
Workout Details
For Time:
24/20 inch box
↳ 35/26 lbs (16/12 kg)
↳ 45/35 lbs (20/16 kg)
↳ 20/14 lbs (9/6 kg)
10-foot target
Coaching Tips
Strategy
- 1Start with a steady pace on the box jumps to not fatigue your legs early
- 2Break up the kettlebell swings if needed to maintain form throughout
- 3Consider breaking the jumping pull-ups into smaller sets if you're struggling to maintain speed
- 4Aim to keep the lunges and wall ball shots unbroken, but take micro-rests if necessary
- 5Use efficient transitions between movements to save time
- 6On the double-unders, use a smooth rhythm and focus on consistency over speed.
Safety Considerations
Technical Focus
Ensure proper hip extension on swings and push presses to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Light Rowing - 2 min easy(Keep a steady pace to elevate heart rate.)
Mobility Work:
- 2 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 1 min
- 2 per side Ankle Dorsiflexion Stretch - 30 sec
Activation Set:
2 rounds- 5 Box Jumps (low height)(Focus on proper landing technique.)
- 5 Kettlebell Deadlifts(Ensure proper posture and grip.)
- 5 Push Press with Light Weight(Focus on full hip extension before pressing.)
Scaling Options
Intermediate
Reduce weights and complexity of movements
- 1
box jumps
Box Step-ups
- 2
jumping pull ups
Banded Pull-ups
- 3
kettlebell swings
Weight: 28/20 lbs (12.7/9.1 kg)
- 4
lunges
Add weight to lunges using a lighter kettlebell
- 5
knees to elbows
Knees-to-Chest
- 6
push presses
Weight: 36/26 lbs (16.3/11.8 kg)
- 7
back extensions
- 8
wall ball shots
Weight: 16/10 lbs (7.3/4.5 kg)
- 9
burpees
- 10
double unders
Single-unders
Scaled
Significant reduction in movement complexity
- 1
box jumps
Box Step-ups
- 2
jumping pull ups
Ring Rows
- 3
kettlebell swings
Weight: 20/15 lbs (9/6.8 kg)
- 4
lunges
Bodyweight Alternating Lunges
- 5
knees to elbows
Hanging Knee Raises
- 6
push presses
Weight: 26/18 lbs (11.8/8.2 kg)
- 7
back extensions
- 8
wall ball shots
Weight: 10/8 lbs (4.5/3.6 kg)
- 9
burpees
- 10
double unders
Single-unders