Fight Gone Bad
3 Rounds
Workout Details
3 Rounds For Total Reps in 17 minutes:
↳ 20/14 lbs (9/6 kg)
↳ 75/55 lbs (34/25 kg)
↳ 75/55 lbs (34/25 kg)
Coaching Tips
Strategy
- 1Focus on maintaining consistent pacing throughout each minute to maximize reps.
- 2For movements like Wall Ball Shots and Push Press, aim for unbroken sets to maintain momentum.
- 3On Box Jumps, ensure a solid landing position to reduce the risk of accidents or instability.
- 4During the Sumo Deadlift High-Pulls, focus on driving with your legs and keeping the bar close to your body to maintain power.
- 5Utilize the rest periods wisely to recover your breath and assess your target for the next round.
Safety Considerations
Technical Focus
Ensure proper form in each movement to avoid injuries, especially during the dynamic exercises.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Row - 2 min(Easy pace to get the heart rate up.)
Mobility Work:
- 5 each side Hip Flexor Stretch - 30 sec(Focus on the hips as they will be heavily used.)
- 10 Shoulder Dislocators - 30 sec(Use a band or a broomstick to maintain shoulder health.)
- 10 each side Dynamic Hamstring Stretch - 30 sec(Warm up the posterior chain.)
Activation Movements:
2 rounds- 10 Wall Ball Shots (light) - 30 sec(Lightweight to gauge movement mechanics.)
- 10 Sumo Deadlift High-Pulls (light) - 30 sec(Focus on form and movement efficiency.)
- 10 each leg Box Step-Ups - 30 sec(Dynamic movement to activate the legs.)
Scaling Options
Intermediate
Reduce weights and intensity while maintaining the movement types.
- 1
wall ball shots
Light Wall Ball Shots
Weight: 15/10 lbs (7/4 kg)
- 2
sumo deadlift high pulls
Reduce Barbell Weight
Weight: 60/45 lbs (27/20 kg)
- 3
push press
Reduce Barbell Weight
Weight: 60/45 lbs (27/20 kg)
- 4
box jumps
Reduce Box Height
- 5
row
Same as RX, focus on form
Scaled
Substitute movements and reduce weights significantly for accessibility.
- 1
wall ball shots
Wall Ball Shots with lighter ball
Weight: 10/6 lbs (4/3 kg)
- 2
sumo deadlift high pulls
Barbell to dumbbells or kettlebells
Weight: 45/35 lbs (20/16 kg)
- 3
push press
Use dumbbells or lighter barbell
Weight: 40/30 lbs (18/14 kg)
- 4
box jumps
Box Step-Ups at a lower height
- 5
row
Focus on technique when rowing.