Fight Gone Bad workout
3 Rounds of 5 One-Minute Stations
Fight Gone Bad is five one-minute stations done for max reps: wall-ball shots, sumo deadlift high pulls, box jumps, push presses and rowing for calories. You do three rounds with one minute of rest between them, and your score is the total reps across every station. The clock does the pacing; your job is to work hard every minute.
The workout
3 rounds, 1 minute at each station for max reps:
- Wall-ball shots (20/14 lb)
- Sumo deadlift high pulls (75 lb)
- Box jumps (20 in)
- Push presses (75 lb)
- Row (calories)
- 1 minute rest between rounds
Duration: 17 min
Loads the timer ready to go: Intervals: 15 one-minute stations and 2 rests, labelled by station (17:00 total).
Scan to open on your phone
Needs the latest version of SnapWOD.
Rx loads
Use the same bar for the high pulls and push presses. Women commonly use a lighter bar.
Duration
The whole workout takes 17 minutes on the clock.
Scaling options
- Lighter bar and ball.
- Step-ups or a lower box.
- Do two rounds instead of three.
Strategy tips
- Move to the next station the moment the minute ends; the clock does not wait.
- Score each station as you go so you have a total at the end.
- Hold back slightly in round one so you can match it in round three.
Related workouts
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