CrossFit workouts have gained tremendous popularity among athletes and even the recreational exerciser. Whether it’s the competitive nature of the or the intense community feel, many are attracted to this tough way of training.

In the spirit of big asks, there are few workouts that can rival the “Fight Gone Bad” CrossFit style workout. It was originally designed around the same time and intensity that one would experience during an MMA match, so you can bet is going to make you fit, ripped and exhausted.


Workout ground rules

1. You will spend one minute at each station.

2. The time continues to run through your station transitions.

3. You will keep track of your repetitions at each station.

4. There are a total of five stations.

5. You will have one minute to rest following each five station round.

6. Three rounds is standard. However, you can take on five for a “championship” fight.


Station 1: Rowing machine

The rowing machine is one seriously aggressive tool that is almost completely ignored in most health clubs. With the resistance turned all the way up and the units set to measure calories, you will row at full force.

Each calorie burned (measured by the machine) will count as one repetition. Your legs will need to produce a powerful push followed by a strong pull, using the back and biceps. Form is a key player in this movement. You will want to reach full range of motion with a controlled forward motion followed by the powerful row to finish.


Station 2: Wall ball

This movement that will challenge the entire body, using many major muscle groups. Men will typically use a 20lb medicine ball, while women will likely use a 16lb ball. Use whatever’s comfortable for you.

The wall ball is all about finding your rhythm and performing the movement as efficiently as possible by keeping the eccentric contractions minimal. A deep squat will allow muscle elasticity to propel you up and, with the momentum, you will push the ball up to the designated target on the wall.


Station 3: Sumo deadlift

By now, your legs have already undergone a tremendous amount of work and it’s time to keep the fight going. Men will go with a 75lb barbell while women will use a 55lb barbell. While you will be tempted to let your back do the bulk of the work here, you need to focus on making sure you are hinging at the hips and driving with the glutes.

When done properly, your legs will build momentum for the bar on the way up and your traps and deltoids will finish off the movement with a fast pull towards the chin.


Station 4: Push press

Men will use a 75lb bar while women will use a 55lb bar. Similar to the wall ball, the push press is best performed when you can limit the eccentric (lowering) contraction and focus on a powerful push followed by whatever press needs to be executed to complete the movement. When going into your push position, make sure your focus is on pushing the butt back so you can generate power through the hips, as opposed to allowing the knees to move forward while squatting down.


Station 5: Box jump

By now your legs are toast. The box height will typically be 24in for men and 16in for women. To accomplish as many reps as possible, focus on efficiency and finding a good flow with your jumps.

I would recommend a jump where plenty of momentum is created through the arms, limiting the “squat” that we use to soften the landing. Step down from the box if possible, as this will save your legs from the impact
of jumping off the box to come back down.


Rest: One minute

During your rest, make sure you focus on deep breaths through the nose and exhale through the mouth. Avoid laying or sitting down and keep your focus on making it through the next round with as much intensity as possible


Find workouts and more in every issue of TRAIN magazine.