Workout Of The Week: Fight Gone Bad – Modified For 3 and 5 Rounds
This week I put together a new spin on the classic CrossFit workout, Fight Gone Bad. For those of you who do not know the workout, it is to simulate a mixed martial arts fight.
On paper the workout is 5 exercises of 3 rounds x 5 minutes per round with a minute rest in between each round.
Total time is 17 minutes.
Fight Gone Bad has been made famous by former UFC champion, B.J. Penn when he worked with CrossFit founder, Greg Glassman.
Penn was looking for a hard workout to get ready for his next fight and Glassman responded with 3 rounds of torture. After the workout, Penn was lying on the ground completely drained. Glassman asked Penn what he thought of this fighting type workout and Penn responded: “It was like a fight gone bad!”
The workout goes like this:
1 minute Wall Balls.
1 minute Sumo Deadlifts with a High Pull.
1 minute Box Jumps.
1 minute Push Press.
1 minute Rower for calories.
Rest for 1 minute.
The key to the workout is to count your reps for each exercise and add the total amount when you are done. When all 3 rounds are done, add them together to get the final score. The goal of each round is for the total number to go up after the previous round.
The spin that I put onto the workout is that it will be 5 rounds x 5 minute, just like a UFC championship fight. I also changed the exercises to put emphasis on the main muscles used for a fight: core, shoulders, hips, and back just to name a few.
My version goes like this:
1 minute Rower for meters.
1 minute Kettlebell Swings.
1 minute Ball Slams.
1 minute Kettlebell Deadlifts.
1 minute Rope Slams.
Rest for 1 minute.
I have done this with my classes, my clients, and my self, and it will mentally and physically take you to another place. You will sweat and you will be tired.
There are modifications for the 3 round and the 5 round workouts if you are limited on equipment.
For the 3 round workout, wall balls you can do a thruster which is a squat and a press with any type of weight.. For deadlifts you can also use any type of weight that you have available. For the box jumps you can do step ups or use something like steps in your house or a kitchen chair. And if you do not have a rower you can use dumbbells or bands to perform a row movement.
The 5 round modifications are similar as well. For the rower you can use dumbbells or bands to perform a row movement like in the 3 round. If you do not have a kettlebell you can use any time of weight like a plate or a dumbbell. If you do not have a ball can do a clean and press or a curl and press with any type of weight. Same thing goes for the deadlifts, if you do not have a klettlebell you can use any type of weight. And finally if you do not have a rope to perform rope slams you can do lateral raises with any type of weight.
Give it a try. Good luck!