FGB: At-home version

August 24, 2021

10

-

minutes warming up

29

-

minutes working out

An at-home take on a classic CrossFit workout. This workout was meant to simulate a real fight and when professional MMA fighter BJ Penn first tested this workout, they asked him after if it felt like a real fight, he said "no, it felt like a Fight Gone Bad"! So, this should be fun! Your goal is to get as many reps as possible and try to stay consistent throughout the FIVE rounds. The original workout has 3 rounds, but we're doing championship style, which means 5 rounds...you got this!

Cue: Eye of the Tiger 🎶 🐯

Coaching

Do this workout live with an attentive and entertaining coach!

Interval - Most Repetitions

Fight Gone Bad
Championship At-Home Version
1-min. each round
Wall Balls/Goblet Squats
Sumo Deadlift High-Pulls
Box Jumps
Push Press
Seated Banded Rows/Bent Over Rows
Rest
5 Rounds

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Wall Balls/Goblet Squat
💪/🤰 perform Air Squats.
Equipment: medicine ball or any ball you can throw or toss in the air --> no ball: perform Goblet Squats with a single dumbbell, kettlebell, or a backpack.

Box Jumps
💪/🤰 perform Step-ups.
Equipment: box, chair, or stairs.
No Equipment Option: perform Facing Jump-overs.

SDHP/Push Press/Rows
Equipment: barbell, dumbbell(s), kettlebell(s), backpack, bottles of water.

💪/🤰Additional Options
- Perform 3 rounds.
- Perform 5 rounds with 40-sec. of work, 20-sec. rest each round.

Have a question? Chat with your coach.

Get Ready

✅ Weight for Wall Balls or Goblet Squats
✅ Weight for Sumo Deadlift High-Pulls
✅ Weight for Push Presses
✅ Rower, bands, or weights for the Rows
✅ Something to jump on

🎶 80s Playlist

Warm-up

8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total

Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg

See warm-up details
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FGB: At-home version

August 24, 2021

10

-

minutes warming up

29

-

minutes working out

An at-home take on a classic CrossFit workout. This workout was meant to simulate a real fight and when professional MMA fighter BJ Penn first tested this workout, they asked him after if it felt like a real fight, he said "no, it felt like a Fight Gone Bad"! So, this should be fun! Your goal is to get as many reps as possible and try to stay consistent throughout the FIVE rounds. The original workout has 3 rounds, but we're doing championship style, which means 5 rounds...you got this!

Cue: Eye of the Tiger 🎶 🐯

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2021-08-24 FGB: At-home version by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Wall Balls
Wall Balls

Squatting Family

Goblet Squats
Goblet Squats

Squatting Movements

Box Jumps
Box Jumps

Jumping Movements

Push Presses
Push Presses

Press Family

Seated Banded Row
Seated Banded Row

Pulling Movements

Bent Over Rows
Bent Over Rows

Pulling Movements