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Ultimate Workout: Fight Gone Bad

I vividly recall the day - several years ago - that I first completed the CrossFit workout: Fight Gone Bad. It was so severe; I don’t recall repeating it ... until the Easter weekend just gone. It was worse than I remembered! (See my score at the end of this blog). There’s nothing new about Fight Gone Bad, designed to simulate the exertions of an MMA bout and so-called after MMA legend B.J. Penn described it as a ‘fight gone bad’, after completing the torturous workout. But there’s no harm in offering a gentle reminder of a physical undertaking that is damn sure to get you in peak condition, whilst leaving you breathing like you’re on top of Mount Everest with no oxygen tank. So let’s remind ourselves of its component parts: Three 5 minute rounds (to reflect an MMA fight) of:
  • Wall-ball - 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift - high-pull, 75 pounds (Reps)
  • Box Jump - 20" box (Reps)
  • Push-press - 75 pounds (Reps)
  • Row (Calories)
Move from each of the five stations after one minute to complete the five minute round. Just to make matters worse, the clock does not stop between exercises, so it’s quickly on to the next station. Mercifully, you are kindly granted a one minute rest between rounds. So generous, CrossFit. Scoring Like any good workout, there is a scoring system to really belittle your attempt. One point is given for each rep, except on the rower where each calorie is one point. So what score did I return over the Easter weekend? A mediocre 240. Although it comes with the excuse of having consumed three colossal Easter eggs in the hours leading up to the attempt. My name is Justin, and I’m a Chocoholic! Inspired to give it a go? Thought not! But let’s leave you with a Fight Gone Bad demo from some fit folk out in the US anyway:

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