February 23, 2016

WOD: The Filthy 50

This one’s a killer! A perfect workout for the midweek slump to get you through the week and keep you strong and energized. I have modified this workout to be a no-equipment workout. Well, almost-you need a chair and a kettlebell or dumbbell. However, if you don’t have any equipment, you can skip the movements that require it and still get an AWESOME workout in! This is a full body workout that will get your muscles burning and your heart pumping.

To make this workout easier, cut the reps in half. To make it harder, add weights.

WOD: The Filthy 50. Accomplish all of the following reps with as little rest as possible, for time.

Warm-up, then:

50 box jumps onto chair. (Modification: Bench step-ups)

50 kettlebell or dumbbell swings. (Modification: Standing squats)

50 walking lunges

50 knees to elbows

50 push ups

50 back extensions

50 burpees

50 double unders (can just jump in place if you do not have a jump rope)

Cool down

If needed, I will be happy to put links of how-to videos for each movement! Comment and let me know what would be most helpful. Make sure you use proper form when exercising to prevent injury. Enjoy your workout!

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