In this article, we’ll tell you all you need to know about the Fight Gone Bad CrossFit workout. Also, we’ll discuss where the name came from, and give the best strategies on how you can execute it.
Regardless of whether you practice CrossFit, you have to admit that its benchmark WODs (Workout of the Day) are excellent indicators of general fitness. To gauge progress, CrossFit trainers ask their clients to repeat them frequently.
You can be certain that you have become stronger, faster, more durable, and probably leaner if your time decreases or your “points” increase (as a positive side effect).
We asked some seasoned CrossFit athletes for their tips on some unconventional hacks that can help you perform better on the most popular CrossFit WODs.We advise trying each WOD on your own to establish a baseline before using our expert advice as you advance.
Let’s get started.
The History of “Fight Gone Bad”
The Fight Gone Bad benchmark WOD is a five-minute work-out followed by a minute of rest, simulating a mixed martial arts match. December 2004 marked the first time the workout was published on CrossFit’s official website.
B.J. Penn, a professional mixed martial artist, gave Fight Gone Bad its name. Penn had asked Greg Glassman, the man behind CrossFit, for a workout that would resemble a fight in the Octagon.
Glassman questioned Penn about the comparison after the workout was finished. Penn’s answer? It resembled a “fight gone wrong.”
“Fight Gone Bad”- The Workout
- 3 Rounds For Total Reps in 17 minutes
- 1 minute Wall Ball Shots (20/14 lb)
- 1 minute Sumo Deadlift High-Pulls (75/55 lb)
- 1 minute Box Jumps (20 in)
- 1 minute Push Press (75/55 lb)
- 1 minute Row (calories)
- 1 minute Rest
What’s a Good Score for Fight Gone Bad?
If you’ve previously done Fight Gone Bad (FGB), you should strive for a higher score. Usually, a 5–10% improvement is a good target to aim for (don’t assume you’ll get 50 more reps! ), or if you’ve reached your 300–200 threshold, your next tier is 350–250.
Strategy for Fight Gone Bad CrossFit Workout:
- You should aim to work out for five minutes straight and reserve your rest for the minute in between rounds. So that you don’t end up needing any extra rest, try to pace yourself.
- Quickly switch between stations because the timer won’t stop for five minutes.
- Determine your advantages and plan your strategy around them to make the most of your time (and score) during those movements.
- For each round, have a partner count your reps and add up your points to determine your final score.
How To Hack Fight Gone Bad CrossFit Workout
1. For the sumo deadlift/high pull, use a wider grip on the bar (outside shoulder width) so that your elbows aren’t higher than your wrists in the finishing position. This setup is safer and friendlier to joints.
Experts advise “push hard on the box jumps and push presses and then coast a little on the rower.” By giving the jumps and presses your all, you can quickly accumulate a lot of points because they can be completed quickly.
The rower can then be used as an additional minute of active recovery, allowing you to return to the next round more rested.
2. To succeed, keep that number in mind. You’ll be tempted to perform the exercises you excel at more often, but resist the urge. Save your energy for moves you are less skilled at.
3. You don’t need to perform flawlessly on every exercise in order to raise your score—you simply need to slightly improve your overall performance average. If you received 240 points for your last attempt at Fight Gone Bad, that works out to an average of 80 points per round.
That amounts to just 16 points per movement when divided by five exercises. In other words, you only need to complete 17 or more reps to raise your score.
Frequently Asked Questions
1. What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
2. How do you score the “Fight Gone Bad” workout?
The score is the total cumulative number of repetitions completed of all movements in all 3 rounds.
3. How do you perform the “Fight Gone Bad” workout?
Work for one minute at each of the five stations. After one minute, proceed immediately to the following station. Between exercises, the clock does not reset or stop. Each round may be repeated after a one-minute rest.
With the exception of the rower, where each calorie counts as one point, each rep is worth one point.
4. What is the intended stimulus for the “Fight Gone Bad” workout?
It’s intended for “Fight Gone Bad” to be brief and snappy. You should maintain a high level of intensity so that you are out of breath the entire workout. When time is called, you’ve done it correctly if you’re asking yourself, “What’s my name?”
5. What are the tips and strategies to use for the “Fight Gone Bad” workout?
In workouts like these, there is frequently a lot of strategy and gaming, but today we are just trying to find a balance of constant movement without reaching a point of muscular exhaustion.
Although it will vary slightly for each athlete, the objective is to move as much as you can during each 5-minute round and save as much rest as you can for the designated rest periods.
Athletes can keep a running count rather than attempting to keep track of reps at each station. For instance, athletes can count their first few Sumo Deadlift High-Pulls as 21, 22, 23, and so forth if they complete 20 Wall Ball Shots in the first minute.
6. How do you scale the “Fight Gone Bad” workout?
The majority of athletes should be able to follow the interval schedule. Beginners should lower the box’s loading and height. Intermediate athletes can complete this workout with the recommended loading.
Beginner
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box