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. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. 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.

3 thoughts on “Fight Gone Bad”

  1. Damn I wish I could have done this with you guys. I wanna hear some results. Bill(s)? Let’s here ’em…

    I’ll probably hit this up while i’m at home this weekend. My PR was the first time I did this in July 08′ with 325. All 3 other times I was beat down going into it, with my low score being 253.

  2. Nice! Its an asskicker for sure. my cocky sidenote is that my wall-balls were 23# and box jumps were 24″ on my PR

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