The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 1 min | Wall Ball | 9 kg | 6 kg |
| 1 min | Sumo Deadlift High Pull | 35 kg | 25 kg |
| 1 min | Box Jump | – | – |
| 1 min | Push Press | 35 kg | 25 kg |
| 1 min | Row | – | – |
Women: 3 rounds, 1 min each: Wall Ball 6 kg, SDHP 25 kg, Box Jump, Push Press 25 kg, Row (kcal)
How Fight Gone Bad works
Fight Gone Bad is scored by reps.
Fight Gone Bad is one of the classics. Well-known workouts that show up on the whiteboard at many boxes, like Filthy Fifty or Fight Gone Bad.
What's a good Fight Gone Bad time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 400 reps | from 360 reps |
| Advanced | from 330 reps | from 297 reps |
| Intermediate | from 260 reps | from 234 reps |
| Beginner | from 190 reps | from 171 reps |
| Novice | under 190 reps | under 171 reps |
Tips for Fight Gone Bad
Pace yourself and focus on clean technique, especially when it gets heavy.
How to scale Fight Gone Bad
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Wall Ball: Lighter ball; Lower target
- Sumo Deadlift High Pull: Kettlebell Sumo Deadlift High Pull; Sumo Deadlift without the high pull
- Box Jump: Lower box; Box Step-up
- Push Press: Dumbbell Push Press; Push Press with an empty bar
- Row: Shorter distance; Lower stroke rate