50
50 of 50
Rules & standards

Rules & Standards

The integrity of the 50 of 50 matters.

Order locked 50 reps each Rest allowed Bench/chair only

General Rules

  • Exercises must be completed in order.
  • All repetitions must be completed before moving on.
  • Rest is allowed at any time.
  • Reps may be broken into any number of sets.
  • One bench or chair only.
  • If you miscount reps, return to the previous ten. E.g. if you lose count at 33, start counting again from 30.

Repetition Standards

  • All movements must demonstrate clear range of motion.
  • Lockout is required where applicable.
  • Control is required. No bouncing or rushing reps.
Side-to-side movements: 25 repetitions per side = 50 total.
Isometric movements: 3 seconds under control = 1 repetition.

Burpees (Final Exercise)

  • Chest to ground.
  • Step-back or jump-back allowed.
  • Step-up or jump-up allowed.
  • Must finish standing tall.
  • Burpees are always performed last.

Finish Standard

You are considered an official finisher when:

  • All 50 exercises are completed.
  • All repetitions meet standards.
  • Exercises are completed in order.
  • The final burpee repetition is completed.

Safety

Participants are responsible for managing their own effort. Stop immediately if you experience:

  • Dizziness
  • Numbness
  • Sharp or unexpected pain

The goal is to finish strong, not broken.