Week two of testing begins with a classic, Fight Gone Bad! This workout was designed for an MMA fighter. Following the workout, Coach asked him, “How was it?” His answer, “That felt like a fight gone bad!” Today the goal is continuous movement. The clock does not stop or restart between exercises, so it would be beneficial to begin transitioning to the next movement with 3-5 seconds remaining in that minute.
RX PLUS
“Fight Gone Bad!“
Three rounds, each for maximum number of repetitions; rest exactly one minute between rounds:
Wall Ball @ 20/14-lbs.
Sumo Deadlift High-pull @ 75/55-lbs.
Box Jump, 20-inches
Push Press @ 75/55-lbs.
Row, calories
In this workout, athletes move from each of five stations after one minute.
RX
Fight Gone Bad!“
Three rounds, each for maximum number of repetitions; rest exactly one minute between rounds:
Wall Ball @ 20/14-lbs.
Sumo Deadlift High-pull @ 65/45-lbs.
Box Jump, 20-inches
Push Press @ 65/45-lbs.
Row, calories
In this workout, athletes move from each of five stations after one minute.
FIT
Fight Gone Bad!“
Three rounds, each for maximum number of repetitions; rest exactly one minute between rounds:
Wall Ball @ 20/14-lbs.
Sumo Deadlift High-pull @ 45/35-lbs.
Box Jump, 20-inches
Push Press @ 45/35-lbs.
Row, calories
In this workout, athletes move from each of five stations after one minute.