The Filthy Fifty: Fifty Reps for Canine and Human Fitness

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FI have always wanted to write about the “filthy fifty” exercise technique but were never quite sure how to work it in to our SlimDoggy posts.  Thankfully, the A to Z Hop needs a post starting with the letter “F”, so here we go at last.  For those who don’t know, the filthy fifty is a Cross-Fit workout that requires 50 reps of eight different (hard) exercises in row, performing the entire circuit as fast as possible for time.  I have done this workout a few times in the past and it will leave you on the ground gasping for air (but feeling awesome too).

I have also incorporated a filthy fifty approach to other types of workouts.  One example is when I was three weeks out of ankle surgery, still on crutches and in a boot.  I went to my Pilates lesson and because of my injury, had limited movement choices.  It occurred to me that I could use a filthy fifty approach to my normal “series of 7” ab sequence so I decided to perform 50 reps of each movement in the circuit instead of the usual 10.  I was drenched with sweat and my abs were sore for a few days after this one!


The point of this anecdote is that you and your dog can supercharge your workouts by throwing a little filthy fifty “love” into your regular workout routine.  It will make your workouts intense and provide a nice change of pace from the regular old routine.   Needless to say, you should check with your vet and doctor before engaging in intense exercise.  If you and your dog are cleared but still just beginning your journey to improved fitness, you should build up your fitness base before attempting a filthy fifty type of workout.


Filthy Fifty Fido Workouts

There are many ways to use the filthy fifty approach with your dog. You are only limited by your imagination!  Use “50” as a target for reps, sets, time, distance, or any other workout variable that you can control. Here are a few suggestions to get you started.


50 sprints of 10 or 20 yards.  Get your dog to sprint with you, rest for 10-20 seconds, and go back and forth until you complete the 50 sprints.  Because the sprint distance is short, the total workout load will not be that great.

 jack cross fit

50 second intervals of running with a short jog/walk break in between.  Use 50 seconds as the time to push your pace, and then slow down (jog or walk) for 10 seconds or more, depending on your fitness level.  Continue with this sequence until you are done with your run.


50 Stairs. Walk or run up a flight of 50 stairs.  Repeat.  If you are adventurous, repeat 50 times! 🙂


Balance work with 50 second holds.  Have your dog place their front legs on a balance cushion and hold them in this position for 50 seconds. (You will have to keep them focused on you or something like a nice treat).  Switch their position so that their back legs are on the cushion and hold them for 50 seconds.  Now try it yourself, first with your left leg on the cushion for 50 seconds and then with your right.  That is one circuit.  Start over with your dog’s front legs and repeat the circuit 3-5 times.


There are so many other ways to jump-start your canine fitness by using a filthy fifty mentality when designing your workout.  Let us know what you decide to do for your first filthy fifty “fido” workout.




We are joining up with the Monday Mischief Blog Hop, hosted by Snoopy’s Dog Blog, Alfie’s Blog and My Brown Newfies




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  1. When I first saw your title, I thought you were referring to my age 🙂 This sounds like something I would have to work myself up to. But I am intrigued to see how Harley and Leo could help me as I build my endurance. We’ll have to modify – 50 of anything might just leave The Boys “mom-less” and we can’t have that! We’ll keep you posted!

  2. Some great ideas! Dogs normally love sprinting, we do that for fun sometimes but haven’t done it fifty times, maybe ten.
    Emma recently posted…Bailie’s First Real Job, An Actress! | GBGV |Monday MischiefMy Profile

  3. Climb a flight of fifty stairs 50 times…lol. The rest are great suggestions. 🙂
    2 brown dawgs recently posted…Freighter’s Busy WeekendMy Profile

  4. Interesting suggestions. But I think my girls would be more able to manage some of these than I would – lol!
    Happy Healthy Dog recently posted…Wordless Wednesday – 9 Years Of Rough ‘n TumbleMy Profile

  5. They’re some great ideas to change it up! Not sure I could do the 50 kettle bell lifts though! 🙂

    I hope you’re having a fun day,

    Your pal Snoopy 🙂
    snoopy recently posted…Monday Mischief – Is that a Cigar?My Profile

  6. A friend of mine told me something like this and it really works. What I do is 50 squats, 50 alternating lunges, 50 crunches, 50 seconds of jumping jacks, 50 leg lefts, 50 chair dips, 50 punches (not in this order).
    Kimberly Gauthier recently posted…Fresh or Freeze-Dried Raw Dog FoodMy Profile

  7. Sprinting with Eko at the park is one of my favorite ways to tire us both out. One key to the routine is cheating. If I start at the same spot as Eko it isn’t much of a sprint for him, so I get a nice 20 yard head start.

  8. Great tips! Leroy and I were working on our walk/sprint yesterday! We have some catching up to do as we were both exhausted after!
    Jen recently posted…Dog Toys That Turn Into PillowsMy Profile

  9. Great ideas! Thanks for sharing!!
    ღ husky hugz ღ frum our pack at Love is being owned by a husky!
    Jenna,Mark “HuskyCrazed” Drady recently posted…OMD! Mondays!My Profile

  10. Never heard of the filthy fifty. Though I thought the other suggestions were interesting, I’m sure not going to be climbing a set of stairs fifty times :-0
    Sue recently posted…Stealth Quacker Invasion | Monday MischiefMy Profile

  11. I love these suggestions, especially if you do them along with your dog.
    Sharon S recently posted…Lesson 12: “Hey Gang, Who Wants To Go To The Bank?”My Profile

  12. WOW, that sounds grueling! ♥
    Kathy recently posted…F is for FireMy Profile

  13. I’m going to have to get in shape for some of these! Mr. N will do the fifty (laps, stairs etc.) and then ask what’s next.
    Tenacious Little Terrier recently posted…Monday Mischief #29 – Sick PupMy Profile

  14. I love working out that hard. Been a while since I could do it…lung issues. Hospitalized for a week for asthma this winter. Walking around the grocery story pushing a cart is aerobic for me these days, sadly. Used to be quite the jock…
    I don’t think it’s ugly American to need some mac-n-cheese! Yes, Swedes do eat savory at every meal, and that can be a hard transition for visitors! Neat that you’ve seen my homeland, though.
    Tina @ Life is Good
    A to Z Team @ Blogging From A to Z April Challenge 2014
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    • I thoroughly enjoyed it (other than missing my comforts foods). Had the weekend free and roamed Stockholm – beautiful.
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  15. I don’t know, I’m pretty darn tired just reading about you doing 50! : )
    M. K. Clinton recently posted…Tucker TroubleMy Profile

  16. 50? We are so totally slackers! Love Dolly
    Dolly the Doxie recently posted…Monday Mischief: New FriendMy Profile

  17. Those are some great tips. I like the running for 50 sec and then a little walk or rest, that is what it feels like when my gang sees a squirrel and runs to catch it pulling me behind.
    Sand Spring Chesapeakes recently posted…National Dog Fighting Awareness Day Blog HopMy Profile

  18. Fifty sounds a bit harsh to the body. Wouldn’t it be a tough sudden blow for beginners if we do fifty right away? How about we cut it in half for beginners such as myself? I think twenty five sounds good for beginners. I have a fear of suffocation I don’t want to suffocate while doing filthy fifty. One thing I like about this filthy fifty workout is the tough challenge it presents. Above all the other things I love to undertake, is challenge. I would definitely do the filthy fifty challenge.

    • Absolutely, beginners should start out at whatever number they can do comfortably – 25 or even 10 and then slowly build up. Give it a try and let us know how you do.
      mkob recently posted…Gardening: What Vegetables Make Good Dog Food?My Profile

  19. This looks intense! 50 of anything is tough let alone multiple things!!

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