Fight Gone Bad

Beginner 6am, 9:30am & 6:30pm

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. 

(1) Wall Ball 9/6kg 8ft (reps)

(2) SDHP 35/25kg (reps)

(3) Box Jump 20" (reps)

(4) Push-Press 35/25kg (reps)

(5) Row (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

Intermediate 6am, 9:30am & 6:30pm

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. 

(1) Wall Ball 9/6kg 8ft (reps)

(2) SDHP 35/25kg (reps)

(3) Box Jump 20" (reps)

(4) Push-Press 35/25kg (reps)

(5) Row (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

Advanced 9:30am & 6:30pm

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. 

(1) Wall Ball 9/6kg 8ft (reps)
(2) SDHP 35/25kg (reps)
(3) Box Jump 20" (reps)
(4) Push-Press 35/25kg (reps)
(5) Row (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

Coaches Tips- (A) 2 Heats. Judging each other.