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.
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:
- Wall Ball, 20#/14# ball, 10′ target
- Sumo Deadlift High Pull, 75#/55#
- Box Jump, 20″
- Push Press 75#/55#
- 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.