‘Fight Gone Bad’ is a classic Crossfit workout that pits you against five movements and a running clock, in an effort to accumulate as many stamina-building, calorie-scorching reps as possible.
This modified version packs the same punch, but requires just a single set of dumbbells. It's ideal for a socially-distanced (or equipment-sparse) gym or a rapid home workout.
After a thorough warm-up, start a timer and perform sixty-second maximum effort bouts of all five movements, resting on the sixth minute, before repeating again for a total of three rounds and seventeen minutes.
Keep track of your reps for each movement. Can you hold your pace? More importantly, can you beat them next time? Let's get underway.
Dumbbell thruster x 60 sec
Clean your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.
Dumbbell cleans x 60 sec
Hold your dumbbells at your side, squat and hinge at the hips with your knees bent until the weights touch the floor (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Lower under control to the ground and repeat.
Push Press x 60 sec
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders and repeat.
Split Squat Jump x 60 sec
Drop your bells and get explosive. Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep. Keep this high, explosive and gassy.
Burpee x 60 sec
After your squat jump, immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on your head (B)
Rest x 60 sec
You’re working with a 5:1 work to rest ratio here, so make it count. Control your breathing, settle your heart rate and get ready to go again.
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