Fight Gone Bad
RoundsDesigned to simulate the time structure of an MMA fight. Three rounds of all-out effort with rest between. One of the original CrossFit benchmark workouts.
3 rounds, 1 minute per station
- 1Wall Ball Shots (20/14 lb to 10/9 ft)
- 2Sumo Deadlift High Pull (75/55 lb)
- 3Box Jump (20 inch)
- 4Push Press (75/55 lb)
- 5Row (Calories)
Beginner
150-200 reps
Intermediate
250-300 reps
Advanced
350-400+ reps
Move through 5 stations for 1 minute each, accumulating reps/calories. Rest 1 minute between rounds. Your score is total reps across all stations.
- Start fast on wall balls - they slow down quickly
- SDHP is the easiest station for most - push the pace
- Box jumps - step down to save legs for other stations
- Push press should be unbroken sets as long as possible
- Row at the end - empty the tank, especially round 3
Pacing
Each station is only 1 minute - go hard. The 1-minute rest between rounds is enough to recover for another all-out effort.
Scaled
- Wall Ball (14/10 lb to 9/8 ft)
- Sumo Deadlift High Pull (55/35 lb)
- Box Jump or Step-ups (20 inch)
- Push Press (55/35 lb)
- Row (Calories)
RX+
- Wall Ball (30/20 lb to 10/9 ft)
- Sumo Deadlift High Pull (95/65 lb)
- Box Jump (24 inch)
- Push Press (95/65 lb)
- Row (Calories)
Elite
400+ reps
Advanced
350-400 reps
Intermediate
250-350 reps
Beginner
150-250 reps
Fight Gone Bad 2.0
Same format with thrusters, toes-to-bar, power cleans, handstand push-ups, and bike
5 Round FGB
5 rounds instead of 3 - serious test of endurance
Fight Gone Really Bad
30/20 lb wall ball, 95/65 lb barbell, 24 inch box