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.
Where does your Fight Gone Bad land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
Free on iOS and Android. No account needed to start.