Fight Gone Bad
Three rounds of five stations for max reps, plus rest. A functional fitness classic.
- Format
- Rest + EMOM
- Level
- intermediate
Rest + EMOM
Be the first
/ to log it.
Free on iOS and Android. Every score gets a global rank, a place in your history, and a head-to-head against anyone you follow.
Fight Gone Bad is an EMOM workout by Fiz, built from 15 movements across 5 sections. It is set at intermediate level.
About Fight Gone Bad
Fight Gone Bad is a station workout built to mimic the demands of a mixed martial arts fight, which is where the name comes from, a fighter was asked what the session felt like, and the answer stuck. Five stations, one minute at each, maximum reps, and your score is the total number of reps accumulated across the whole workout.
The five stations
The stations are wall balls, sumo deadlift high pulls, box jumps, push presses and rowing for calories. They rotate on the minute with no rest between them, so the transition is part of the clock, every second you spend walking to the next station is a rep you did not score. Set your equipment up in a tight circuit before you start and know exactly which direction you are moving.
Read more
Why pacing decides it
The standard version runs three full rounds of the five stations with a minute of rest between rounds, for seventeen minutes of work in total. Pacing is everything and almost nobody gets it right the first time. Going maximum effort on wall balls in the first minute feels productive and reliably costs you thirty or forty reps across the rest of the workout. Pick a rep target per station that you can repeat three times, and let the score come from consistency rather than from one heroic minute.
What's a good score
Three hundred reps is the benchmark most athletes aim at and a genuinely good score. Elite athletes clear four hundred. Two hundred and fifty to three hundred is a solid result for a consistent recreational athlete. The rowing station is the most reliable place to make up ground late, because it is the one movement where a tired athlete can still produce output without technique falling apart.