Fight Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (20,14) (Reps)
  2. Sumo deadlift high-pull (75,55) (Reps)
  3. Box jump (20) (Reps)
  4. Push-press (75,55) (Reps)
  5. Row (Calories)

Come support the Fight Gone Bad foundation by donating your sweat and guts!!!!


  • business management

    02/16/2011 @ 3:24 pm

    Good! Thank you! I always wanted to write in my site something like that. Can I take part of your post to my blog?…

    Hello, this is my first time i visit here. I found so many interesting in your blog especially on how to determine the topic. keep up the good work….

  • Goose

    09/22/2010 @ 6:48 pm

    Thanks A$ and big ups for swinging by last night. I wish I had more time to talk. we must WOD soon.

  • Alec

    09/22/2010 @ 6:17 pm

    I saw that time too, ridiculously fast. I wish there was a video of that performance, Super Roboto Gooseman!

  • Goose

    09/22/2010 @ 5:16 pm

    Thanks Z-Man!

  • John Z.

    09/22/2010 @ 3:44 pm

    also… GOOSE! It’s always nice to see your name on the main site.


  • John Z.

    09/22/2010 @ 12:58 pm

    I was stoked to be at the first noon class yesterday! Awesome job with the new place!

    Warmup: 500m row 1:31
    Front squats 225X5, 235X4, 225X4
    A WOD: 17:20
    It was the first time in 2 1/2 years that I’ve done a workout as prescribed that included running. (I usually substitute rowing for running.) The 100m was a short enough distance that I figured that I’d give it a try. The 100m “sprints” felt like a mile each.

    Thanks Amy! …and huge congratulations to you and Chris!

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