Help keep your group healthy and happy!
10
-
minutes warming up
29
-
minutes working out
An at-home take on a classic CrossFit workout. This workout was named Fight Gone Bad, because when MMA fighter BJ Penn first tested this workout, they asked him did that feel like like a fight, he said "no, it felt like a Fight Gone Bad"! Time to channel your inner fighter. Your goal is to get as many reps as possible and try to stay consistent throughout the FIVE rounds.
Do this workout live with an attentive and entertaining coach!
1-min. Each Movement:
Wall Balls/Goblet Squats
Sumo Deadlift High-Pulls
Box Jumps
Push Press
Seated Banded Rows/Bent Over Rows
Rest
5 Rounds
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
Pick something light and easy you can move the whole time.
💪/🤰 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
Pick an easy height where you can move the whole time.
💪/🤰 perform Step-ups.
Equipment: box, chair, or stairs.
No Equipment Option: perform Facing Jump-overs.
SDHP/Push Press/Rows
Pick something light and easy you can move the whole time.
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.
✅ 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.
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
10
-
minutes warming up
29
-
minutes working out
An at-home take on a classic CrossFit workout. This workout was named Fight Gone Bad, because when MMA fighter BJ Penn first tested this workout, they asked him did that feel like like a fight, he said "no, it felt like a Fight Gone Bad"! Time to channel your inner fighter. Your goal is to get as many reps as possible and try to stay consistent throughout the FIVE rounds.
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.
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.
Squatting Family
Squatting Movements
🍑 Posterior
Jumping Movements
Press Family
Pulling Movements
Pulling Movements
