Fight Gone Bad-Benchmark
Fight Gone Bad was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal Fight Gone Bad lasts for 3 rounds, while a Championship Fight or Championship Fight Gone Bad would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).
How do you attack Fight Gone Bad? Do you “game” it and go for a great total score (300+)? Or do you just go as hard as you can 
and just let the score be what it is?
=============================================
Monday’s WOD
Fight Gone Bad!
3 rounds with 1 minute of rest between rounds. Each round consists of 1 minute each of the following:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
Compare to:
6/29/10
5/12/11
8/1/11
11/28/11
5/14/12
9/17/12
1/21/13
6/17/13
9/16/13
1/6/14
6/9/14
*Coaches’ Note: Take some time to go over rowing form with athletes.
2015 02 01