Fight Gone Bad is one of the benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions.
It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
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. The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.
Here is the benchmark 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)
Just one of over 100 Fight Gone Bad Workouts!
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