Thursday, April 12, 2012

Fight Gone Bad

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. 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 stations are:
Wall-ball, 8 ft target (Reps)
SDHP 30kg (Reps)
Box jump (Reps)
Push-press 30kg (Reps)
Row (Calories)


  1. FGB 3 rounds.

    Row - 28,24,23
    Wall Ball - 18,10,11
    SDHP - 26,22,25
    Box Jumps - 18,18,13
    Push Press - 31,27,33

    Total: 327

    Last time was 5 rounds and total was 336. Fairly happy with my improvement this time around.

  2. fgb 434 rxd

    was aiming for 450. happy with effort but probably could've got a few more out by doing a few less wall balls to save energy for the sdhp. and a few less box jumps to save energy for push press. next time i'll get 450+.

  3. Big score Dan nice work. I got just under 300 today subbed the row with burpees.