Fight Gone Bad
3 Rounds of Five 1-Minute Stations
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The workout (Rx)
17:00 window3 rounds, 1 minute at each station
- Wall-ball shots to a 10/9 ft target 20/14 lb, 9/6 kg
- Sumo deadlift high pulls 75/55 lb, 34/25 kg
- Box jumps 20 in, 50 cm
- Push presses 75/55 lb, 34/25 kg
- Row (calories)
Rest 1 minute between rounds. Score is 1 point per rep and per calorie, all three rounds added together.
| Rx load | Men | Women |
|---|---|---|
| Medicine ball | 20 lb (9 kg) | 14 lb (6 kg) |
| Barbell (high pulls and push presses) | 75 lb (34 kg) | 55 lb (25 kg) |
| Box | 20 in (50 cm) | 20 in (50 cm) |
Log your Fight Gone Bad score
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All-time leaderboard
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Scaling Fight Gone Bad
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
3 rounds, 1 minute at each station: Wall-ball shots (14/10 lb, 6/4 kg) to a 9/8 ft target Sumo deadlift high pulls (55/35 lb, 25/16 kg) Box jumps or step-ups (20/16 in, 50/40 cm) Push presses (55/35 lb, 25/16 kg) Row (calories) Rest 1 minute between rounds. Score is 1 point per rep and per calorie, all three rounds added together.
Beginner
2 rounds, 1 minute at each station: Wall-ball shots (light ball) Kettlebell deadlifts Box step-ups Dumbbell push presses (light) Row (calories) Rest 1 minute between rounds.
Fight Gone Bad scores by level
| Level | Typical score |
|---|---|
| Beginner | Under 200 points |
| Intermediate | 200–299 points |
| Advanced | 300–399 points |
| Elite | 400+ points |
Approximate Rx totals from community results. Rower damper settings and box height both move this score.
About Fight Gone Bad
Fight Gone Bad is one of the oldest named benchmark workouts. It was built for mixed martial arts fighter BJ Penn, who wanted training that felt like a real bout: three five-minute rounds of hard work with a minute of rest between them. After trying it, he said it felt like a fight gone bad, and the name stuck.
Five stations, one minute each, one point per rep or calorie. Because the score is a total, every rep counts and there's nowhere to hide, and 300 points has long been a common goal.
Tips for Fight Gone Bad
- Go hard but not all-out at the first station. Wall-ball shots in round one can wreck the next two rounds.
- Set up the rower strap and screen before you start. Every second spent adjusting it is a lost calorie.
- Count reps out loud or have a partner count. Your score is the total of 15 separate minutes.
- Transition fast. The clock keeps running while you switch stations, so every second spent walking is a lost rep.
Fight Gone Bad questions
What is the Fight Gone Bad workout?
Fight Gone Bad is 3 rounds of five 1-minute stations: wall-ball shots, sumo deadlift high pulls, box jumps, push presses and rowing for calories, with 1 minute of rest between rounds. You score 1 point per rep or calorie.
How is Fight Gone Bad scored?
Add up every rep from the four lifting and jumping stations and every calorie on the rower, across all three rounds. On FitClash, enter that total as your points.
What is a good Fight Gone Bad score?
Around 300 points at Rx is a strong score and 400 or more is elite. Most people new to it score under 200.
How do I scale Fight Gone Bad?
Lighten the ball and barbell, use step-ups or a lower box, or do 2 rounds instead of 3. Keep the 1-minute stations the same.
Who scores highest on Fight Gone Bad?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.