Fight Gone Bad 4

Fight Gone Bad

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. There will be a total of 3 rounds. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20” box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes 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.


Levels of Competition:

Elite (Standard Men’s)
Advanced (Scaled Men’s, Standard Women’s)
Intermediate (Scaled Women’s)
Beginner (Kids or Novice)

Elite:
75lb Push Press
75lb Sumo Deadlift High Pull
24” Box Jump
20lb Wall Ball Shots
Row (for calories)

Advanced:
55lb Push Press
55lb Sumo Deadlift High Pull
20” Box Jump
15lb Wall Ball Shots
Row (for calories)

Intermediate:
35lb Push Press
35lb Sumo Deadlift High Pull
16” Box Jump or Step Ups
12lb Wall Ball Shots
Row (for calories)

Beginner:
15lb Push Press
15lb Sumo Deadlift High Pull
12” Box Jump or Step Up
8lb Wall Ball Shots
Row (for calories)