Fight Gone Bad

It’s the workout that got its name by putting UFC Lightweight Champion B.J. Penn on his butt.  We applied the structure of this time priority suckfest to a creation of our own back in January, but tomorrow is the real deal.  300 is a great score to shoot for (that’s 20 reps per exercise, per interval), and a lot of strategy can go into the best way to get after this one.  Whatever your goal, set the bar high, because it will feel that much better when you crush it next time.  Come in, kick ass, and see if you feel the same way about this one as Mr. Penn did.020810-8190

March 26th, 2010

Skill: core work

WOD: Fight Gone Bad

In this workout you move through five stations for one minute each for three rounds.  A one minute break is allowed between rounds.  The stations are:

  1. Wall Ball, 20#/14# ball, 10′ target
  2. Sumo Deadlift High Pull, 75#/55#
  3. Box Jump, 20″
  4. Push Press 75#/55#
  5. Row for calories

The clock does not reset or stop between exercises. On call of “rotate” you must move to the next station immediately.  One point is given for each rep.

12 thoughts on “Fight Gone Bad”

  1. 211. First round of thrusters I went far too fast and didn’t think about the box jumps/SDLHP/push press that I still had to do. Or the 2nd and 3rd rounds…

    So close to an Rx WOD…only did a 20kg push press, rather than a 25kg. Makes me happy though 🙂

  2. 187

    I was a titan with the push press and the row . . . then the thrusters, SDLHP, and box jumps smacked me with some serious reality. Needless to say, one heck of a challenge today.

    See ya’ll tomorrow.

  3. 230. Bad strategy: start with the rows, crush them. I got 24 in that first round… and lacked the gas for the rest. Can’t wait to try it again with a different strategy… I might do this every third week for the rest of the year!

    1. This was a fun one. Sign me up for a 3 week cycle JT. Thanks to John and the 6:30 AM crew for working through this without having any coffee yet.

    2. That’s basically what happened to me. Then again, I now am less afraid of Fran. Well, of finishing her. With a 15kg bar and bands, but still…

      I’ll be signing up for the every 3rd time JT does it, I’m in 🙂

  4. 216
    Psyched myself out at the beginning, but realized that this workout kicks some serious ass.

    Cannot wait to smash it next time.

  5. 213. Looking at my scores, I did well on push presses and thrusters, but my rowing was awful and devastated my score.

    My goal is to be over 300 within six weeks. Sign me up for JT’s Fight Gone Bad challenge.

  6. I did well on the push press and thrusters but got killed on the box jumps and sdlhps. I need to focus a bit more on my form and make sure my legs are good and stretched next time.

    Sign me up for sure. The MC / KMAC team represented Samuels and Associates (AKA – the landlord) in strong fashion, but are up for another shot at 300!

  7. Pingback: Fight Gone Bad 5 | CrossFit Fenway

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