This workout was originally designed to simulate the length and rigors of a UFC fight, while exceeding its metabolic demands. The name was coined by UFC fighter BJ Penn, who, when asked afterward how it compared to a fight, said it was like a “fight gone bad”.
How it works:
Perform each of the following exercises for one minute straight. Go from one move to the next, resting as little as possible in between, until you’ve completed all the exercises (five whole minutes of work). That’s one round. Repeat for three total rounds, resting one minute between rounds.
To calculate your Fight Gone Bad score at the end, add the total number of reps you’re able to do on each exercise together (it helps to have a partner counting your reps for you). Anything over 200 is a respectable score.
Use the machine’s display panel to count your total calories burned in a minute (this will count as your reps score)
Hold a 20-pound medicine ball with both hands and stand with feet about shoulder width. Squat down and then come up and explosively throw the ball up in the air, aiming for a target on the wall about 10 feet high. Pick up the ball after it falls and repeat.
Sumo Deadlift High Pull
Set a barbell on the floor and stand with your feet outside shoulder width and turned about 45 degrees outward. Roll the bar up against your shins and grab it inside shoulder width with palms down. Keeping your lower back flat and chest up, explosively extend your hips and knees to lift the bar off the floor and then use the momentum to pull the bar to your upper chest (until your upper arms are parallel to the floor).
Set up a box or exercise mats so you have a platform about 20 inches above the floor. Stand a few feet behind it. Bend your knees and throw your arms back to gather momentum, and then jump onto the box. Stick the landing, then hop off the box and repeat immediately.
Hold a barbell with a slightly wider than shoulder-width grip and “rack it” at shoulder level, with your palms facing in front of you and elbows directly below the bar. With your feet shoulder-width apart, bend your hips and dip your knees to gather momentum and then explosively straighten your hips and knees and press the bar overhead.
Go to crossfit.com for videos demonstrating each of the exercises