Unleash Your Inner Athlete with Fight Gone Bad: The Ultimate HIIT Workout and Equipment Guide!
"Fight Gone Bad" is a high-intensity interval training (HIIT) workout that involves a circuit of five different exercises performed for one minute each, followed by a one-minute rest, for a total of three rounds. The workout was originally designed as a fundraiser for the CrossFit Foundation and has since become a popular benchmark workout within the CrossFit community.
The five exercises in the "Fight Gone Bad" workout are:
Wall Ball Shots: This exercise involves squatting and throwing a medicine ball up to a target on a wall. 14lb for women with a 9’ target and 20lb balls and 10’ target for men.
Sumo Deadlift High-Pulls: This exercise involves lifting a barbell from the ground to a standing position while keeping the arms close to the body and pulling the weight up towards the chest. 55lb for women and 75lb for men.
Box Jumps: This exercise involves jumping onto and off of a box that is typically 20 inches high for both men and women.
Push Press: This exercise involves lifting a barbell from the shoulders to overhead in one fluid motion. 55lb for women and 75lb for men
Rowing: This exercise involves using a rowing machine to simulate the motion of rowing a boat. Rowing for calories for both men and women.
Followed by a one-minute rest, repeating for 3 rounds.
The "Fight Gone Bad" workout is designed to challenge athletes both physically and mentally, as they must perform each exercise at a high intensity for a full minute before moving on to the next exercise. The workout is typically scored by adding up the total number of repetitions completed across all three rounds.
The benefits of the "Fight Gone Bad" workout include improved cardiovascular endurance, muscular endurance, and overall fitness. However, the workout is also extremely challenging and should only be attempted by individuals who are already in good physical condition and have experience with high-intensity training.
So what equipment is needed for "Fight Gone Bad"?
This workout requires several pieces of equipment, including:
Wall Ball: This is a weighted ball typically weighing between 14-20 pound ball and a wall. It is used for the Wall Ball Shots exercise.
Barbell: An Olympic bar weighing 35lb women bar & a 45lb men’s bar is perfect. It is used for the Sumo Deadlift High-Pulls and Push Press exercises.
Weight Plates: Bumper plates are typically preferred in this workout and used for the Sumo Deadlift High-Pulls and Push Press exercises. 2x10lb plates for women & 2x15lb plates for men.
Plyo Box: This is a sturdy platform used for the Box Jumps exercise. The height of the box is typically 20 inches.
Rowing Machine: This is a piece of cardio equipment used for the Rowing exercise and measured on calories.
In addition to this equipment, you may also need a timer or clock to time the intervals and rest periods.
If you are planning to do the "Fight Gone Bad" workout at home, you will need to purchase or have access to this equipment. If you plan to do the workout at a CrossFit gym or other fitness facility, the necessary equipment should be provided for you.
It's important to note that investing in high-quality equipment can be beneficial, so contact us today before making any purchases. Additionally, it's important to ensure that you have proper form and technique when using the equipment to prevent injury.
Overall, while the "Fight Gone Bad" workout is challenging and should be approached with caution, it can be a great way for intermediate to advanced athletes to improve their fitness and test their limits.
For all of your Fight Gone Bad equipment, contact us today!