Fight Gone Bad

Workout of the Day

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

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 (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

I LOVE THIS WORKOUT!!

first time doin it

thrusters 10 kg d.b's - 94
s.d.l.h.p 35kg - 74
box jumps - - 78
push press 35kg - 107
row - 65

total 418 ( is that right???)

i love the push press, managed to get a really good tempo going with that.

Done this with Kenny. Check his BLOG for his results. (p.s leave him a wee hello or somethin in his coments please)