FILTHY 50’s: A Full-Body Grind for Time
Buckle up, because today’s workout isn’t for the faint of heart. The Filthy 50’s WOD is a test of strength, endurance, and sheer determination. This high-rep, full-body burner will push you to your limits while keeping every muscle engaged. Whether you’re attacking this WOD in a group fitness class or tackling it solo, the end goal is simple: finish strong, finish proud.
FILTHY 50’s: The Breakdown
Complete the following exercises for time:
- 100 Row Machine Pulls: Engage your back, arms, and legs. Focus on strong, smooth pulls and controlled breathing.
- 50 Four-Punch Sprawls: A heart-pounding mix of boxing combinations and explosive sprawls. Keep your punches sharp and your sprawls clean.
- 50 Slam Ball Slams: Full-body power move. Slam with intensity and control—this one’s a stress reliever!
- 50 Head Kicks: Flexibility, precision, and core engagement come into play here. Alternate legs and keep your kicks powerful.
- 50 Bag Slams: Generate force from your core and shoulders. Keep your stance grounded and movements aggressive.
- 100 Single Jump Ropes (or 50 Double Unders): Whether you go for speed with singles or skill with doubles, stay light on your feet and keep the rhythm going.
- 100 Row Machine Pulls: Back to the rower! Empty the tank with strong pulls and focused breathing.
The clock doesn’t stop. Your goal is to finish every rep, every set, and push yourself through the final pull.
Scaling Options for All Fitness Levels:
- Beginner: Reduce row pulls to 50 at the start and end, and lower rep counts to 25 for sprawls, slams, and head kicks. Opt for single unders on the jump rope.
- Intermediate: Stick with the prescribed reps but allow for short rest intervals between movements.
- Advanced: Attack each movement at full intensity with minimal rest and aim for unbroken sets.
Pro Tips for Conquering the Filthy 50’s:
- Pace Yourself: Don’t sprint out of the gate. Keep a steady rhythm, especially on the rower and jump rope.
- Focus on Breathing: Controlled breaths will help keep your energy steady throughout.
- Stay Mentally Tough: The halfway point might feel daunting—embrace the challenge and keep moving.
- Break Reps Strategically: If you need to pause, do so briefly and get back to work without overthinking.
Why You’ll Love (and Hate) This WOD:
The Filthy 50’s isn’t just a workout—it’s an experience. It tests your endurance, builds raw power, and challenges your mental grit. By the end, you’ll feel like you’ve conquered something huge—and you have.
At the Academy of Self Defense in Santa Clara, the GRIT program delivers workouts like this that push your limits while keeping you motivated and supported by an incredible community.
👉 Are you ready to tackle the Filthy 50’s? Sign up for a free trial class at and join the action today!