Friday Workout: Fight Gone Bad

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Friday 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


  1. Park WOD!  June 26, 9am at Darden Towe Park.
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5 Comments on “Friday Workout: Fight Gone Bad

  1. 271 PR +15 (kind of)

    Did 20″ step-ups instead of box jumps, so not quite a true PR, but I’m still pretty psyched

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