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100 + Fight Gone Bad Workouts

Fight until the end!

Designed to simulate the time domain of a mixed martial arts bout, "Fight Gone Bad" consists of five minutes of work followed by one minute of rest. FGB was named after BJ Penn, a professional mixed martial artist, who remarked that the workout was like a "fight gone bad" when asked how it compared to a mixed martial arts bout.

The original "Fight Gone Bad" is one of the benchmark WODs in the functional fitness community. Here's how it works, you will spend 1 minutes at each station for 5 stations followed by a 1 minute rest before advancing to the next round. For example: 1 min Wallball Shots (Count Reps) ; 1 min Sumo Deadlift High-Pull (Count Reps) ; 1 min Box Jump: 20" box (Count Reps) ; 1 min Push Press (Count Reps) 1 min Row (Count Cal) ; 1 min Rest ; end of round, start of new round. 

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. Below is the original "Fight Gone Bad" workout:

Fight Gone Bad WOD:

  • Wallball Shots: 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 (Cal)*

    You know you got it in you. Make sure you tag us on all social media @amrapplusone to document your progress. We want to see you unleash your inner beast!

     

    * Results may vary. Proper diet exercise is necessary to achieve the results you want. We are not doctors and this is not to be taken as medical advice. 

    ** If outside the US you WILL be able to purchase the training programs but not if you have physical products in your cart. We currently do not ship physical products outside the US. 

     

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