Workout of the Day

Mini Filthy Fifty

Written By Ben  |  Wall Balls 

For Time
50 Cal Row
50 Wall Balls
50 Kipping HSPU
50 Bar Facing Burpees

WODprep Strategy Top Tips:

This workout is scary enough on its own! It’s simple, and effective. It’s sure fire way to get a quick, narly workout in. Filthy Fifty is a popular benchmark WOD from CrossFit HQ, but for many starting out in the sport – it’s a tough one to dive straight into this.

So, as an alternative, why not try this mini version instead.

Don’t even attempt to go unbroken. Instead aim to maintain big chunks of reps (no sets smaller than 10). You’ll lose precious time by stopping and trying to catch your breath OR from shaking out your arms.

For the wall balls, start practicing lowering your arms straight away after you’ve thrown the ball and catch it with your arms closer to your body and elbows in. Trust me; this will save your shoulder and big sets of wall balls.


This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!

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