In today’s post I am going to share with you a new version of Fight Gone Bad as well as some other variations and the originally.
Fight Gone Really Bad Workout inspired by the Crossfit version designed by Greg Glassman for UFC fighter BJ Penn. FunkMMA version uses the same protocol as Crossfit Fight Gone Bad, but with different exercises.
You will get fatigued and your techniques will breakdown. YOU will most likely hit the wall, but this workout is designed to help you improve your overall cardio, conditioning, endurance, power and mental toughness.
The goal is for you to be able to get through this workout as your conditioning improves.
You can use this circuit into your overall training 1-2 times per month as a test to gauge your fitness.
Fight Gone Bad 2016 – FunkMMA Version
5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds
Exercise List – There are variations for some of the exercises listed below
1. Kettlebell Swings 1:27
2. Med Ball Push Ups/Push Ups/Explosive Push Ups 2:09
3. Med Ball Jump Squats/Jump Squats/BW Squats 2:39
4. Dumbbell Clean and Press, DB Shoulder Press 3:29
5. Burpees/ Chest to Ground Burpees 3:51
Fight Gone Really Bad Workout – FunkMMA Version
5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between.
Rest for 1 minute and repeat for 3-5 rounds
Count Your Reps!
1. Sprawls
2. Loaded Med Ball Jump Squats (30lbs)
3. Barbell Press Out Shuffles (25lbs)
4. Med Ball Explosive Push Ups
5. Dumbbell Abs Bicycles (10lbs)
FunkMMA Fight Gone Really Bad – Kettlebell Version
FunkMMA Fight Gone Really Bad – Kettlebell Version
5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between.
Rest for 1 minute and repeat for 3-5 rounds
Count Your Reps!
“Fight Gone Really Bad” Kettlebell Edition
1. Side-to-Side Kettlebell Swivel Swings (30 Lbs)
2. Double KB Military Press (30lbs)
3. KB Goblet Squats (30lbs)
4. Double KB Push Ups
5. Box Jumps
ORIGINAL Fight Gone Bad CrossFit WOD and Explanation
Creator Greg Glassman lectures on the development of Fight Gone Bad
Fight Gone Bad Crossfit WOD
1. Row Machine
2. Wall Ball
3. Sumo Deadlift High Pull
4. Push Press
5. Box Jump
FIGHT GONE BAD WORKOUT 2016 VERSION
In today’s post I am going to share with you a new version of Fight Gone Bad as well as some other variations and the originally.
Fight Gone Really Bad Workout inspired by the Crossfit version designed by Greg Glassman for UFC fighter BJ Penn. FunkMMA version uses the same protocol as Crossfit Fight Gone Bad, but with different exercises.
You will get fatigued and your techniques will breakdown. YOU will most likely hit the wall, but this workout is designed to help you improve your overall cardio, conditioning, endurance, power and mental toughness.
The goal is for you to be able to get through this workout as your conditioning improves.
You can use this circuit into your overall training 1-2 times per month as a test to gauge your fitness.
Fight Gone Bad 2016 – FunkMMA Version
5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between. Rest for 1 minute and repeat for 3-5 rounds
Exercise List – There are variations for some of the exercises listed below
1. Kettlebell Swings 1:27
2. Med Ball Push Ups/Push Ups/Explosive Push Ups 2:09
3. Med Ball Jump Squats/Jump Squats/BW Squats 2:39
4. Dumbbell Clean and Press, DB Shoulder Press 3:29
5. Burpees/ Chest to Ground Burpees 3:51
Fight Gone Really Bad Workout – FunkMMA Version
5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between.
Rest for 1 minute and repeat for 3-5 rounds
Count Your Reps!
1. Sprawls
2. Loaded Med Ball Jump Squats (30lbs)
3. Barbell Press Out Shuffles (25lbs)
4. Med Ball Explosive Push Ups
5. Dumbbell Abs Bicycles (10lbs)
FunkMMA Fight Gone Really Bad – Kettlebell Version
FunkMMA Fight Gone Really Bad – Kettlebell Version
5-Minute Rounds
Perform each exercise for 60 seconds each with no rest in between.
Rest for 1 minute and repeat for 3-5 rounds
Count Your Reps!
“Fight Gone Really Bad” Kettlebell Edition
1. Side-to-Side Kettlebell Swivel Swings (30 Lbs)
2. Double KB Military Press (30lbs)
3. KB Goblet Squats (30lbs)
4. Double KB Push Ups
5. Box Jumps
ORIGINAL Fight Gone Bad CrossFit WOD and Explanation
Creator Greg Glassman lectures on the development of Fight Gone Bad
Fight Gone Bad Crossfit WOD
1. Row Machine
2. Wall Ball
3. Sumo Deadlift High Pull
4. Push Press
5. Box Jump