One of the original benchmark workouts created by Greg Glassman, “Fight Gone Bad” is a workout where you have some decisions to make. Are you going to go for a great score–300 and beyond–or just try not to come completely unhinged by the 3rd round? If you are in it just for the workout, I urge you to focus on great form and to choose a scalable option that will give you the most success in finishing the workout gassed but not dead. But if you are “in it to win it” you need a little bit more strategy in your approach. For most people, the row component is going to be where you get your lowest score. Where are you going to get the most reps? It’s all across the board on the remaining work, but because that row can throw a wrench in your perfectly laid plans of getting 20 reps at each station, you’ll want to think about where your strength is so you can exploit that movement to give you a cushion on the rest.
Whatever you do, have fun and we’ll see you on the other side!
Tuesday’s WOD
Complete Abs of Steel prior to FGB
3×30 second L-sit hold/30 seconds rest, on rings or boxes.
Scale: high knees
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
*Coach’s Note: Take some time to go over rowing form with athletes.
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