Fight Gone Bad (FGB) is a famous and popular workout among the CrossFit community.  It is both famous and popular because it follows a very effective and interesting format.

FGB uses 5 exercises and the athlete completes as many reps of each exercise in a minute stopping and moving on to the next one at the top of each minute.  Then, at the conclusion of the first round of 5 exercises, each athlete rests for 1 minute.  This is repeated 3 times for a total score.

FGB is this:

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10/9 ft

Sumo Deadlift High-pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Other popular workouts like “Hope” utilize the same format with different exercises.

Hope

3 rounds, 1 min per station, of:

Burpee

Power Snatch, 75/55 lbs

Box Jump, 24/20 in

Thruster, 75/55 lbs

Chest-to-bar Pull-up

Rest 1 min

Perform this like "Fight Gone Bad," by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

You can use this format to increase variety and intensity in your workout by doing the FGB or Hope workouts exactly as written or substitute exercises while still using the same format.

Here is a bodyweight only workout that does just that.

Bodyweight FGB Format

3 rounds, 1 min per station, of:

Burpee

Pull-up - Maybe Double Unders or Jumping Jacks if no Pull-up bar is available

Box Jump or Step Up - look for park Bench or anything about 20-24 inches high

Sit-up

Squat

Rest 1 min

Perform this like "Fight Gone Bad," by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Try some of these workouts or come up with your own.  Let me know what you think by sending an email to [email protected] or tag me @tom_rowland in a post or story on Instagram

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