• 20 deadlifts (275/185lbs or 125/85 kg)
• 400 m run
• 20 KB swings (2/1.5 pood or 32/24 kg)
• 400 m run
• 20 overhead squats (115/75-85lbs or 50/35 kg)
• 400 m run
• 20 burpees
• 400 m run
• 20 pull-ups (Chest to Bar)
• 400 m run
• 20 box jumps (24″/20” or 60/50 cm)
• 400 m run
• 20 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
• 400 m run

In teams of two version (you go, i go, share reps):
* 30 deadlifts (275/185lbs or 125/85 kg)
* 400 m run
* 30 KB swings (2/1.5 pood or 32/24 kg)
* 400 m run
* 30 overhead squats (115/75-85lbs or 50/35 kg)
* 400 m run
* 30 burpees
* 400 m run
* 30 pull-ups (Chest to Bar)
* 400 m run
* 30 box jumps (24″/20” or 60/50 cm)
* 400 m run
* 30 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
* 400 m run

AMRAP 20:

6 DL @70-80% 1RM
10 PUSH UP
10 SIT UPS
6 PISTOL SQUATS

For time:
- 1,6km Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air Squat
- 1,6km Run
Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
Time cap: 60min
¨
Scaled:
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed.
Pull ups: ring row/low bar pull ups/jumping pull ups
Push ups: box/barbell push ups
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tässä muutama tapa miten tehdä treeni skaalattuna:
¨
OPTION 1
20 rds:
5 pull ups
10 push ups
15 air squats
¨
OPTION 2
20 rds:
5 pull ups
5 push ups
15 air squats
5 push ups
¨
OPTION 3:
10 rds
10 pull ups
20 push ups
30 air squats
¨
OPTION 4:
Jos et ole tehnyt preppejä/skaalattu versio:
10 rds
7 pull ups
15 push ups
20 air squats

Five rounds:

• 50 double unders
• 35 knees to elbows
• 20 yard / 18 m overhead walk, 185 lbs/125 lbs or 85 kg/60 kg

Five rounds:

• 15 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
• 20 box jumps, 24 inch/20 inch or 60 cm/50 cm
• 25 pull-ups

• 50 strict pull-ups
• 100 push-ups, release hands from floor at the bottom
• 5K run

If you’ve got a 20/14 pound vest or body armor, wear it.

Seven rounds of:

• 15 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
• 15 power cleans, 95 lbs/65 lbs or 42.5 kg/30 kg
• 15 box jumps, 24 inch/ 20 inch or 60 cm/50 cm

AMRAP20:
5 Pull-ups
10 Push-ups
15 Air squats

3 Rounds for Max Reps:
1:00 WB 9/6kg
1:00 SDHP 35/25kg
1:00 Box Jumps 50cm
1:00 Push Presses 35/25kg
1:00 Cal Row /Machine
1:00 Rest

How do you perform the “Fight Gone Bad” workout?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

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

https://www.youtube.com/live/_20NyesOuGA?is=JhPPI2a7_vPSJ0sA

For time:

• row 500 m
• 40 squats
• 30 sit-ups
• 20 push-ups
• 10 pull-ups