Name: Playbook - Claire Thomas - “Fight Gone Bad”
Uploaded: 2024-02-02T19:19:09.039Z
Duration: 25 min
Description: “Fight Gone Bad”

Amanda

One of my fave workouts! So sweaty! Goes quick tho.

Rachel

Trish O Malley

Had to modify based on equipment nearby so did first two together back and forth second two back and forth and then tower by itself

Lisa

Julie

OH. MY. GOSH. !!!! Definitely feel out of shape after that one!!!! 🥵

Piper

I’d like to think that I conquered this workout but… will definitely add this to the rotation and hopefully see improvement over time.

Leah

Krista

Suzanne

I scaled back because I started feeling ill but I got 3 rounds in and added some AB movements and 20 min on the treadmill at an incline.

Jill

Jackie

Rebecca

Krystina

Full body Friday and the last day of the core challenge!

Nikki

Snooki11!

Alyssa

I nearly died… But felt Great in the end!

Dorothee

37’01”29 
5kg medicine ball,10kgbb,no rower atm just a regular spin bike #cnyroutine go get em 🐯

yangBAE

Great workout, was looking for something to just get up and move some weight around and this was exactly what I needed!

Kylee Voigt

Amber

“Fight Gone Bad” - 25 mins 

Warm up: Before you begin, I recommend completing the Functional Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises, so you’ll want to move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point. If you’re competitive, add your points up and try to beat your score next time!

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises, so you’ll want to move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point. If you’re competitive, add your points up and try to beat your score next time!

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up, elbows wide, toward your chin, driving your hips forward
- Keeping a flat back lower bar to ground

Sumo deadlift high pull

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before hopping down (or stepping down one foot at a time)

Box jumps

- Begin with barbell at the shoulders
- Dip your knees, and explosively push up with your legs as you press the bar up
- Lowering back to starting position and repeating for time or reps

Barbell push press

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing machine

Fight Gone Bad

“Fight Gone Bad”

Wow that was harder then it looked!!! Really good full body workout!!

Natalie Daniels 

Woo! This was perfect. I’m trying to keep consistent with exercise and only had time for a quick home workout. This worked great and I’m sweating! 
PS: they should make a proud sweaty emoji.

Claire

Shianne Swinehart

15 Min Bodyweight “The Chief”

Loved this! Never done a total cable workout and it was great

Missy

One of my favorites! It’s a staple in my weekly workouts! 🍑🔥❤️

Laurel

Andrea Stolzer

Full Body - Cable Machine Only

Chas

Meagen

Marit

19 min Dumbbell TABATA

Great no weight workout. Highly recommend this one

Kellye

Tried to come up with every excuse in the book to not go to the gym today, but I made it!! This was a solid workout to do!

Sarah

Jenn Watkins

1000 Rep Challenge - Bodyweight

Viktoriya

Wall balls have got to be my favorite exercise!

Functional Full Body - 18 mins

Tiffany

Michael

It's an awesome bodyweight workout for limited space.

David

24 min Bodyweight AMRAP

Alana

McKenna

Bodyweight Burner

Henry

Love this quick and challenging full body!

Carlisa 

Carly

20 min - Kettlebell TABATA

Živilė

That was a burner!! Got 14 rounds!!🤮🤮

Cindy Weaver

As much as I wanted to give up half way through the AMRAP I didn't! And it's a great sweaty workout if you have 30 minutes.

“Fight Gone Bad”

Community

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