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. 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.
WOD AMRAP (5 rounds for experienced athletes, 3 rounds for less then 4months)
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.
1.. Wallball Shots: 20/14
2.. Sumo Deadlift High-Pull: 75/55
3.. Box Jump: 24/20
4.. Push Press: 75/55
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.