What is Fight Gone Bad?
Fight Gone Bad is a classic CrossFit benchmark workout:
- 3 rounds
- 17 minutes total
- 5 exercises, 1 minute each
- 1 minute rest between rounds
Workout Format
- Minute 1: Wall Balls (20/14 lb)
- Minute 2: Sumo Deadlift High-Pulls (75/55 lb)
- Minute 3: Box Jumps (20 in)
- Minute 4: Push Press (75/55 lb)
- Minute 5: Row for Calories (count calories)
- Minute 6: Rest
Repeat 2 more times (for a total of 3 rounds).
The last round does not have rest. Workout ends at 17:00
Scoring
- Count total reps from all exercises across 3 rounds
- For rowing, 1 calorie = 1 rep
Fight Gone Bad History
The workout first appeared on Crossfit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn - a UFC champion/professional mixed martial artist/BJJ Black Belt who was using CrossFit as conditioning for fights. He remarked that workout was like a “fight gone bad” when asked how it compared to a real fight.
In UFC/MMA, rounds are 5 minutes long. Hence 5 minutes of work. It was developed to mimic a real MMA fight. There are 3 Rounds in a typical MMA fight. However, championship matches have 5 rounds. So some people like to do the “Championship version” which is a 5 round Fight Gone Bad variation. You can adjust the timer to do either one.
Setting up the Timer
- Select the number of rounds (RD) - default is 3, championship version is 5.
- Choose the work length. Defaults to
05:00
- Choose the rest length. Defaults to
01:00
- Start the timer. Work for the work length you specified above (H1)
- When work length elapses, rest period automatically starts (H2). Rest for that period.
- When rounds are complete, workout is complete. Tally your score.