We’re on Day 5. It’s “Firm & Fine” Friday. This full body workout is deceptive. It’s harder than it looks. Do it anyway. You’ll feel accomplished when it’s over.

Day 5: Dirty 30

After a warm up, perform the following:

  1. Plie Jack Squats
  2. Wide Striders
  3. Lateral Single Leg Hops
  4. Stationary High Knee Run
  5. Pike Push Ups
  6. Lateral Skater Jumps
  7. Half Squat Thrust w/wide Legs
  8. Stationary High Knee Run
    *Demo and modifications in video at 1:47.

Instructions: Perform 30 reps of each exercise. Example: For plie jack squats, jumping in out and in equals 2 reps. For wide striders, every time a foot comes forward, it’s 1 rep. Complete as many rounds as possible in the time allotted.

Beginners: Perform as many rounds as possible in 20 minutes
Intermediate & Advanced: Perform as many rounds as possible in 30 minutes.

Extra Credit: Perform 30 ‘squat thrusts with a jump’ at the end of the workout.

Modifications: If you can’t run, replace it with a march. If you have knee problems, remove the jump and do a less intense version. Pike pushups are tough; please modify with a pushup version that you can perfectly perform. (For those who do knee pushups, consider this option instead.)

Have a great workout. Be safe, and awesome.

Weekend: I will post the assignments for Saturday and Sunday this afternoon so you can plan your weekend.


Angel · 07/25/2013 at 3:22 pm

@FVR no comment re: you not reading directions

Angel · 07/25/2013 at 3:16 pm

@Quynn, what am I going to do with you?!? I’ve never heard wheels of steel. googling….

Quynn · 07/25/2013 at 9:09 am

OMG this was a killer. Had to turn only fight music. Outkast,Wheels of Steel, all day

FVR · 07/24/2013 at 9:55 pm

OK, I screwed up this exercise because in some weird way I pasted it into my phone wrong. I did plie jack squats, wide striders, single leg hops, high knee runs, pike pushups and lateral skater jumps, 30 reps each. Somehow I missed the first high knee run and the last half squat thrust. But I did SOMETHING, and i completed almost 9 rounds in 30 minutes. I thought the sets seemed a little short! But I hoped it was just me beasting out. 🙂 I also forgot about the extra credit, argh! I’ll add the 30 squat thrusts to another day.

Angel · 07/23/2013 at 12:58 pm

@Badiyah #winning

Badiyah · 07/22/2013 at 4:00 pm

Completed 3 sets of this. I’m becoming an ANIMAL. Grrrrrrrrrrrrrrrrrr!

Slomo · 07/21/2013 at 4:13 pm

You’re sneaky. This workout should actually be called, “22 minutes of pike pushups and 8 minutes of some other stuff.” That’s what my attempt looked like, anyway. I needed to modify the pike pushups after the first 10 reps of the first set to get my head on the ground. I gotta work on those. Didn’t do the extra credit but did this right after the WOD. I regretted that decision after the first 4 minutes, but there were people watching, and the big CF timer was going, so it was too late to quit.

Angel · 07/21/2013 at 12:42 am

@Darlene. You are definitely not dead.

Angel · 07/21/2013 at 12:42 am

@Polly. Ah, trying to suck up to the teacher with musical suggestions. Smart, Polly, very smart.

Angel · 07/21/2013 at 12:41 am

@Carrie. Impressive.

Angel · 07/21/2013 at 12:41 am

@Shem. #winning

Nomi · 07/20/2013 at 6:11 pm

I did 5 complete rounds and got to the pike push-ups in the 6th round. Was sweating like I don’t know what. And yeah, I did those squat thrusts. They are the bane of my existence.

Elena · 07/20/2013 at 2:34 pm

Ok caught up with this one after a day off yesterday and ow!

Victoria · 07/20/2013 at 10:32 am

I’m a day late, but I’m done.

Michelle N. · 07/20/2013 at 1:18 am

Finally caught up…3.5 rounds in 30min

shem · 07/19/2013 at 10:44 pm

Well got 2 and 3/4 of the session done at my 20 min allotted time. Finish out the half squats and my high knees. No extra credit for me today. It was rough thanks for the pep talk angel needed it.

Nomi · 07/19/2013 at 10:43 pm

Doing this first thing in the a.m.

Carrie · 07/19/2013 at 9:15 pm

That was tough! But I did three rounds tonight so I don’t fall behind on your schedule!

Devon · 07/19/2013 at 8:13 pm

Done! Sooo hard!

Polly · 07/19/2013 at 7:51 pm

I recommend Jungle Live by The Time to pace your lateral single leg hops. Torture by The Jacksons is also good for cursing at Angel.

Darlene · 07/19/2013 at 6:44 pm

Check. Dirty 30 completed… and I’m not dead. Wasn’t sure there for a while but I made it!

Monica · 07/19/2013 at 3:12 pm

my legs are prolly going to be sore but hey no pain no gain!

Megan · 07/19/2013 at 2:15 pm

It was harder than it looked! Did 2.5 sets and ran (waddled) a mile to warm up. Thanks!

Angel · 07/19/2013 at 2:05 pm

@rachel Great job.

Angel · 07/19/2013 at 2:05 pm

@Tara. You are being awesome this week. I’m telling!

Tara Stryker · 07/19/2013 at 1:48 pm

So “Dirty” my dog tried to mount me while doing squat thrusts!!!
Thanks Angel for another calorie burner!

Rachel · 07/19/2013 at 8:47 am

Sweating buckets at the park. Done and done.

Rachel · 07/19/2013 at 7:56 am

Thanks Angel!!! Getting it in before WORK!!!

Comments are closed.