"Fight Gone Bad" (3 Rounds)

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:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. 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.

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Run 400 Meters

walking lunges to the top of the grassy ramp

Run 400 Meters

walking lunges to the top of the grassy ramp

Run 400 Meters

Run 10K

77 Burpees

Overhead Kettlebell Step Ups

Overhead Bulgarian Split Squats

Pistols

Snatch Grip Deads on Platform @ 60% 1 RM of Regular Deads

3x5

This workout consists of 8 pairs of movements:

Floor Press/ Burpees

Rowing Erg/ KB hold

Tire Sledge/ Plank

Bench Press/ Double Unders

Sliding Mountain Climbers/ Plank

Ring Rows/ Back Ext

Knees to Elbows/ Chest to Bar Pullups

Thrusters/ Wall Balls

Each partner completes the prescribed amount of reps, switches out and then moves on to the next pairing of movements.

1,1,1,1,1,1,1

Thrusters 65#/45# 10 reps

Chin ups (dead hang underhand grip) 10 reps

5 rounds for time

Perform the following movements Tabata style (20 sec. on-  10 sec. recovery x 8):

Squat

Airplane

Plank

Bar (hang high)

Overhead Squat

70 Burpees