3 Rounds For Total Reps in 17 minutes: 1 minute Wall Ball Shots (20/14 lb), 1 minute Sumo Deadlift High-Pulls (75/55 lb), 1 minute Box Jumps (20 in), 1 minute Push Press (75/55 lb), 1 minute Row (calories), 1 minute Rest
Primary movement: High Output
Fight Gone Bad was designed to simulate the energy demands of a mixed martial arts fight: 3 rounds of five 1-minute stations - wall-ball shots (20/14 lb), sumo deadlift high-pulls (75/55 lb), box jumps (20 in), push press (75/55 lb) and row (calories) - with 1 minute of rest between rounds. Your score is total reps and calories. Every station is light and fast; the test is raw work output across 15 working minutes. Created for UFC fighter BJ Penn, who famously said it felt like a 'fight gone bad'.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 200 | 180 |
| intermediate | 270 | 240 |
| advanced | 330 | 300 |
| elite | 400+ | 360+ |
Total reps + calories across all 3 rounds. 300+ is the classic 'great score' line.
Score is reps, so never stand still - slow continuous reps beat bursts with breaks. Plan realistic per-station targets (e.g. 15-20 wall-balls, 12-15 SDHP, 12-15 box jumps, 15-18 push press, 10-15 cal row per round). Don't max the first round: your round 1 score should be repeatable twice more. Use the transition seconds to walk and breathe. The row is last before rest - that's the one station where you can empty the tank.
Scaled: 14/10 lb ball, 55/35 lb barbell, 15 in box or step-ups - same format. Beginner: 2 rounds instead of 3, light implements. The 1-minute-per-station format is the stimulus; keep it intact.
Log every result, see your progress over time, and know exactly where you stand.