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Fight Gone Bad


There are a few of our workouts that give us a pit in our stomach. Top three are probably Fran, Murph and Fight Gone Bad. Fran is a sprint, Murph is a grind and Fight Gone Bad leaves you no where to hide.

Named after MMA legend B.J. Penn, who tried the workout and compared it with a “fight gone bad,” this workout tests mental toughness as much as power or endurance. Each round is a 5 minute effort (1 minute at each station) with 1 minute rest in between, like a MMA fight.

(this ^^ is the Sumo Deadlift High Pull)

"Fight Gone Bad!"

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score total points.


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