Fight Gone Bad

Score Type:: Rounds and Reps

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14) PERFORMANCE I (14/10) FITNESS
1:00 Sumo DL High Pull (75/55) PERFORMANCE|(55/35) FITNESS
1:00 Box Jump (20")
1:00 Push Press
1:00 Cal Row
1:00 Rest


SCALING
WALL BALL – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.
SUMO DL HIGH PULL – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.
BOX JUMP – Step-up can be performed if athlete cannot jump or let’s have the athlete lower the height of the boxPUSH PRESS – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press
ROW – This can be substituted for the bike if needed


SCALING
REPS, LOADING, VOLUME...
Beginner/deconditioned athletes should think about a manageable rep scheme for each movement. Once they achieve that number of repetitions within each minute, they can stop and rest for the remainder of that minute. That way, they don’t overdo it on a workout that has the potential to accumulate a lot of volume.

MOVEMENT ADJUSTMENTS...
Wall Ball – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.
Sumo DL High Pull – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.
Box Jump – Step-ups can be performed if athlete cannot jump or lower the height of the box.
Push Press – If athlete is unable to go overhead this can be substituted for a Floor Press, Bench Press, or Push Up. Row – This can be substituted for the bike or burpees if needed.

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Moderate duration with monostructural, gymnastics, and weightlifting. With the light barbell and low complexity movements, this one has the potential to really burn. If logistically possible, make sure everyone ends on the rower for a strong final push each round.
Athletes should scale appropriately to allow consistent, steady movement. Beginner athletes should strive for 150-250 reps, intermediate athletes 250-350 reps, and advanced athletes 350-400 reps. Anything over 400 is considered mutant status!
Fight Gone Bad

Score Type:: Rounds and Reps

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14) PERFORMANCE I (14/10) FITNESS
1:00 Sumo DL High Pull (75/55) PERFORMANCE|(55/35) FITNESS
1:00 Box Jump (20")
1:00 Push Press
1:00 Cal Row
1:00 Rest


SCALING
WALL BALL – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.
SUMO DL HIGH PULL – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.
BOX JUMP – Step-up can be performed if athlete cannot jump or let’s have the athlete lower the height of the boxPUSH PRESS – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press
ROW – This can be substituted for the bike if needed


SCALING
REPS, LOADING, VOLUME...
Beginner/deconditioned athletes should think about a manageable rep scheme for each movement. Once they achieve that number of repetitions within each minute, they can stop and rest for the remainder of that minute. That way, they don’t overdo it on a workout that has the potential to accumulate a lot of volume.

MOVEMENT ADJUSTMENTS...
Wall Ball – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.
Sumo DL High Pull – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.
Box Jump – Step-ups can be performed if athlete cannot jump or lower the height of the box.
Push Press – If athlete is unable to go overhead this can be substituted for a Floor Press, Bench Press, or Push Up. Row – This can be substituted for the bike or burpees if needed.

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Comments

laurie nelson

laurie nelson 1 day, 13 hours ago / Reply

Fight Gone Bad: 3 + 281
Notes: 10lb web, 35lb

Tessa Abokhair

Tessa Abokhair 1 day, 14 hours ago / Reply

Fight Gone Bad: 282 Reps

Zak Pearlman

Zak Pearlman 1 day, 14 hours ago / Reply

Fight Gone Bad: 205 Reps

Rudy Rodriguez

Rudy Rodriguez 1 day, 14 hours ago / Reply

Fight Gone Bad: 295 Reps

Fabian Krauss 1 day, 14 hours ago / Reply

Fight Gone Bad: 267 + 3

Wendell Cook

Wendell Cook 1 day, 15 hours ago / Reply

Fight Gone Bad: 286 Reps

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