"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. This is a 3 round version. The stations are:
- Wall-ball: 20 pound ball, 8 ft target. (Reps)
- Deadlift high-pull 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s 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.
You can sub 20# Thrusters for Wall-ball if you do ont have a target.
3 comments:
just finished it using the recommended weight but with 20lb DB thrusters=40lb. I did it for the 5 round version.
round 1 2 3 4 5
25 13 10 10 8
15 9 7 7 9
20 20 15 17 15
12 10 8 10 12
16 13 14 13 14
INSANE.
i did this one. a little modifying done to actually beable to do the work. killer workout. props to those who even try it.
Lynn-Z for fight gone bad
20lb thrusters 30 28 21 18 16
30lb highpull 17 12 14 10 12
box jumps 20 17 10 9 11
30lb push press 12 8 9 12 8
row 10 6 7 6 7
done after an hour of cardio.
she's a trooper.
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