Today’s the big day. For a lot of you this will be your first Fight Gone Bad. I’m excited to share this moment with you. I remember my first FGB, just like I remember my first beer (Mike’s Hard obvi.) in The Sheik’s treehouse. We were 14. Anyway.
Here are some articles to help you strategize for FGB. Not that I necessarily agree with strategies for this workout but it may be better to just go into this workout cold.
You will each have someone to count your reps and keep track for you. You will also be given a sheet for all of the reps to be recorded.
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. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75lbs./55lbs. (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75lbs./55lbs. (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.