In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball � 20 pound ball, 8 ft target. (Reps)
- Deadlift high-pull 75 pounds (Reps)
- Box Jump � 20" box (Reps)
- Push-press 75 pounds (Reps)
- Row � calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Gilrs weights are 65lbs and 14lbs wall ball.
I have subbed skipping for rowing (5 single unders = 1 point, 1 double under = 1 point)
Thoughts on fight gone bad:
Many people will start out by doing less than prescribed weights because of weakness in a certain movement. This is geat to do to keep intensity, but our natural lazyness will always pick lower weights when competing for point.
RULE OF THUMB: If you can only do 5 reps or less during the 1 minute or exercise modify the exercise to make is easier. If you are doing less than the Rx'd weights and doing more than 20 reps in the minute it's time to increase the difficulty.
They say a UFC fighter should be able to obtain 350 points in fight gone bad if he doesn't want to be gassed during any round of the fight. An alternate way of running fight gone bad would be to go for a point goal. for example 20 points/movement = 300points. Move through FGB until you obtain 20 points then move to the next and rest the same one minute between rd's and watch your time decrease (but the load stays the same)
just a different way of thinking or approaching your goal.
Experience in the workout will tell you not to do 100% in every exercise because you have 15 minutes of total work to do, so pacing yourself on a goal number (based on previous score) is a great idea, then in the final rd you get you chance to max out (in a similar way to running negative splits on a run)