TODAY'S
WORKOUT
Challenge workout: Nifty 50s
Wed, 23 September 2026
approximately 48 minutes
Full-body conditioning, muscular endurance and cardio
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up β Nifty Primer
Duration: 8 minutes.
Instructions: Complete 2 smooth rounds. Build the heart rate gradually and prepare for squatting, hinging, pressing and running.
Main Event - Nifty 50s
Format: Chipper + cardio intervals
Instructions: Complete each station in order. After Stations 1β9, complete 60 seconds of running, shuttle runs or high knees before moving to the next exercise. Break the 50 reps into manageable sets whenever needed. Donβt sprint the early stations and donβt take sets to failure. Record your finishing time.
THINGS TO REMEMBER: Record your time. This is a DFW benchmark workout. Break the reps early. 10-10-10-10-10 is often smarter than trying to smash 30 before your first rest. Don't chase failure. The challenge comes from the accumulated volume and cardio, not destroying yourself at Station 2.
Beginner Level β Nifty 25s
Half the rep count and distances at each station.
Intermediate Level
Complete the standard Nifty 50s exactly as written. Use a manageable load and record your finishing time so you have a benchmark if the workout returns.
Advanced Level
Complete the standard 50-rep workout but choose one progression:
Option 1: Use a slightly heavier load while maintaining clean sets.
Option 2: Use double kettlebells/dumbbells where appropriate on the squat, high pull, deadlift or thruster.
Cool-Down - Fifty Down
Duration: 5 minutes
Focus & Benefits
Builds full-body muscular endurance and cardiovascular fitness through high-repetition squatting, hinging, pushing, pulling and lunging. The cardio intervals repeatedly raise the heart rate between strength stations, creating a sustained hybrid challenge without relying on complicated movement patterns. It also gives you a simple benchmark workout you can repeat and compare over time.
Pro Tip: The first 50 should feel almost too easy. Break the reps before you have to, keep the cardio controlled and save something for the thrusters and burpees at the end.
+Free Nutrition Guide