Monday Workout: Fight Gone Bad


Monday WOD: 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 step down (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 Here

Post-WOD: Spend time loosening up (static stretching or mobility work)

19 thoughts on “Monday Workout: Fight Gone Bad

  1. 258rx (86, 82, 90) I did worse!! Ha-ha! Maybe over-paced….and maybe tired from deadlifts and shoulder press on Saturday. I know I’m stronger than 2 years ago 🙂

    1. 241 reps. I did step ups.

  2. 241 Rx
    35 fewer reps than last time, but I’m pretty sure I totally miscounted in 2015 (based on me writing “I think” after the rep count)

  3. 258 rx 5 reps more than last time
    (102, 80, 76)

  4. 302rx (13 reps worse boo)

  5. 342 rx, possibly 340 due to a brain fart round one.

  6. 300
    I havent checked last times reps yet so we will see how it compares.

    1. apparently I haven’t done this workout (or recorded my reps) since 2009.
      So at that time I did 253 reps using a 10# wall ball and 35# Barbell. I don’t know if in 6 esk years I have made a crazy amount of progress… but I’ll call 47 + reps rx’d a win.

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