The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.
When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.
Today we have a great combo of Core Work and a FIGHT GONE BAD style of WOD
COMPLETE TABATA CYCLE
8 Rounds of each of the
following 20 sec on, 10
seconds rest. Station 1,2,3,4.
GHD Sit-ups – if apparatus not
available ATOMIC S/U
Banded Hollow Holds – Brockified
Good Mornings – 45/35 – for form
OHS – not weighted – bare bar,
or PVC for those not reaching
Start at different stations
Then in a FIGHT GONE BAD format
In the style of Fight Gone Bad 3 rounds one minute each, one
Chest to Bar Pullups
Goblet Squats 24/16