The "Fight Gone Bad" WOD was created for BJ Penn - MMA champ - to be the same duration and work as a traditional UFC bout. 3 Rounds of 5 minutes with 1 miute rest between rounds. This has a load based sensitivity to it instead of the traditional time based sensitivity.
You'll start with your first exercise and do as many reps as possible (AMRAP) in 1 minute. Once that minute is up, you move immediately to the next exercise and begin that minute. Moving from station to station does not stop the 1 minute time frame (if it takes you 10 seconds to move over to Push Ups from Sit Ups, then you have 50 seconds). Once you complete the 5th minute of exercise, you'll have 1 minute rest until you start the next round. With a running clock, this workout will take no more and no less than 17 minutes (3 Rds of 5 Minutes and 2 Minutes of Rest). Keep a sheet handy to write down your # of reps for each exercise. At the end of the 17 minutes, you add up the reps and the score is your FGB total.
Today's WOD: Fight Gone Bad - Hilton Edition
3 Rounds of:
AMRAP of Burpees in 1 Minute
AMRAP of Sumo Deadlift High-Pulls in 1 Minute
AMRAP of Sit Ups in 1 Minute
AMRAP of Push Ups in 1 Minute
AMRAP of Squats in 1 Minute
Rest 1 Minute
Post total reps in "Comments" ...
Friday, October 2, 2009
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