Fight Gone Bad

Fight Gone Bad Explained

Greg Glassman lectures on the development of Fight Gone Bad.

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.

Fight Gone Bad is also a registered trademark of the Sportsgrants Foundation, a 501c3 nonprofit organization, as the official name of an athletic charitable fundraising event, produced by Sportsgrants annually, since 2006.

The Workout

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. We've used this in 3 and 5 round versions. The stations are:

1. . Wallball Shots: 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 (Cal)

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.

See Also

• The Girls - A list of the "girl" WODs (WODs given female names)
• Hero WODs - A list of the Hero WODs
• CrossFit Named WODs - A full list of the named WODs that have appeared on CrossFit.com

References

1. ↑ CrossFit Hawaii (31 January 2009). Fight Gone Bad - The BJ Penn CrossFit Workout. HardassFitness.blogspot.com. Retrieved on 7 March, 2009.