Friday Workout: Fight Gone Bad

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Fight Gone Bad

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. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

  • Wall-ball, 10 ft target (Reps, 20# / 14#)
  • Deadlift high-pull (Reps, 75#/55#)
  • Box jump (Reps, 24″/20″)
  • Push-press (Reps, 75#/55#)
  • Row (Calories)

Notes: Level 1 is 2 Rounds of this workout.  Use a kettlebell for deadlift high-pull if necessary, and scale movements and weight appropriately.

Compare to 8/16/2012

26 thoughts on “Friday Workout: Fight Gone Bad

  1. 269 rx (103, 87, 79…have to work on pacing for this one!)

  2. BIG morning class!!! Great job everybody 🙂

  3. 263 rx (102, 84, 79) i would like to do this again when i feel fresh and break 300.

    1. I’m with you on that! But you did amazing!

      1. Hehe thanks for the encouragement, Lauren!

  4. 254.
    A five-day week and mud run tomorrow!

  5. 202 – first RX workout 🙂

    1. good work, Christina!

  6. 216 (16# WB, 65# bar, 20″ Box)
    Posted 206 on board by mistake.

    1. Last time I got a 226 but with a 10# WB and a 57# bar. I’ll count my score this time as progress.

  7. 251 Rx (8 reps less than the last time I did this over 3 years ago with a 37# bar and 8# WB 🙂 )

    (I should also probably stop attempting these intense WODs on Saturday mornings with no food or water in my system, haha.)

  8. I lost this fight with 287, was shooting for 300…will be back to fight another day

    1. 274 rx – pacing!! (could have rep-ed out more on the SDHP and the PP)

  9. 276 (I think) Rx

    Got 277 back in 12/2010 (have I actually been doing this since 2010?) using a 57# bar and 12# WB.

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