Fight Gone Bad

Five stations, one minute each, three brutal rounds chasing the fight in a can.

The workout (3 Rounds)

• 3 rounds, 1 minute at each station (no rest between stations):
• Wall-ball — 9 kg (20 lb) / 6 kg (14 lb) to target
• Sumo deadlift high-pull — 34 kg (75 lb) / 25 kg (55 lb)
• Box jumps — 20 in
• Push press — 34 kg (75 lb) / 25 kg (55 lb)
• Row (calories)
• Rest 1 minute between rounds

Estimated time: 17 min fixed · score = total reps. This is a full-throttle five-minute scramble repeated three times, so treat every station as a sprint you have to survive rather than win. The trap is redlining on the wall balls in round one and having nothing left for the row, so pick a rep count you can hit on each movement and hold it. Use the transitions and the one-minute rest to breathe deliberately, then attack the next round like it's fresh.

Standards

• Men's Rx: 9 kg ball, 34 kg SDHP and push press, 20 in box
• Women's Rx: 6 kg ball, 25 kg SDHP and push press, 20 in box
• One point per rep; each rowed calorie counts as one point
• Score is the sum of all reps and calories across the three rounds

Scaling

• Reduce loads to 6 kg wall ball and 25/16 kg on the SDHP and push press
• Lower the box height or use a stable stack of plates
• Substitute step-ups for box jumps if impact or fatigue is a concern

Coaching tips

• Set a target rep count per station before the clock starts and refuse to blow past it in round one.
• Keep the wall ball unbroken as long as you can; catching in the squat saves your shoulders.
• Use the rowing minute as active recovery to steady your breathing for the next round.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.