• 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

20 min AMRAP:

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

Time cap: 60:00

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

tässä muutama hyvä tapa miten jakaa toistot:
OPTION 1
20 rounds:
5 pull-ups
10 push-ups
15 air squats

OPTION 2
10 rounds:
10 pull-ups
20 push-ups
30 air squats

Option 3
5 rounds:
20 pull-ups
40 push-ups
60 air squats

tässä muutama tapa miten tehdä treeni skaalattuna:

OPTION 1
Banded Pull Ups Or Ring Row
Scaled Push-Ups against Box / Bench

OPTION 2
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition pull-ups, push-ups and squats anyhow.

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

As this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.

3 Rounds for Max Reps:
1:00 WBS 9/6
1:00 SDHP 75/55lb
1:00 Box Jump 50cm
1:00 Push Press 75/55lb
1:00 Cal Row
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

For time:

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