Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
Fight Gone Bad is also a registered trademark of the Sportsgrants Foundation, a 501c3 nonprofit organization, as the official name of an athletic charitable fundraising event, produced by Sportsgrants annually, since 2006.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- . Wallball Shots: 20 pound ball, 10 ft target. (Reps)
- . Sumo Deadlift High-Pull: 75 pounds (Reps)
- . Box Jump: 20" box (Reps)
- . Push Press: 75 pounds (Reps)
- . Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
- The Girls - A list of the "girl" WODs (WODs given female names)
- Hero WODs - A list of the Hero WODs
- CrossFit Named WODs - A full list of the named WODs that have appeared on CrossFit.com
- ↑ CrossFit Hawaii (31 January 2009). Fight Gone Bad - The BJ Penn CrossFit Workout. HardassFitness.blogspot.com. Retrieved on 7 March, 2009.