Fight Gone Bad
Five stations, one minute each, three brutal rounds chasing the fight in a can.
3 rounds, 1 minute at each station (no rest between stations):
Wall-ball: 9/6 kg to target
Sumo deadlift high-pull: 34/25 kg
Box jumps: 20 in
Push press: 34/25 kg
Row (calories)
Rest 1 minute between rounds
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.
- · 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
- · 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
- · 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.
Fight Gone Bad leaderboard
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