"Fight Gone Bad!"

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball – 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump – 20” box (Reps)

Push-press 75 pounds (Reps)

Row – calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments. 405 is the score to beat.

Compare to 041201.

Saturday 050115

Back Squat 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

Friday 050114

Push press 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

Wednesday 050112

Complete as many rounds in twenty minutes as you can of:

10 Pull-ups

10 Ring Dips (or 15 Bar dips)

10 Lunge steps

“Helen”

“Helen”

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 040414  and 040108 . Post time to comments.

Monday 050110

For time:

25 Handstand push-ups

25 Overhead squats, 95 pounds

25 Pull-ups

25 Double unders

25 Pass-throughs

25 One legged squats

25 Muscle-ups

Saturday 050108

Deadlift 10-10-10-10-10-10-10 reps

Friday 050107

Run 5K

Thursday 050106

For time:

15,12, and 9 rep rounds of:

Dumbbell Thruster

Pull-ups

For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.

Monday 050103

Complete as many rounds as you can in 20 minutes of:

10 Hang squat cleans, 135 pounds

25 Wall ball shots, 20 pound ball