Fight Gone Bad!!
Class times today at Noon and 5:30pm.
“You can’t make everyone happy no matter what. All I can do is live my life and try to be successful and please myself. I have my own morals I live by. Bill Cosby once said, ‘I don’t know the key to success but the key to failure is trying to please everybody.’ I agree with that. I live my life my way. I try to do the right thing, but I know there are going to be people who aren’t happy with what I do or say no matter what, so I’m not going to worry about it.”~ BJ Penn
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for, Light Weight UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a “fight gone bad”.
F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long.
The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).
Humble beginnings of Kilo, check out these archived videos…Fight Gone Bad 4 and Fight Gone Bad 5.
Fight Gone Bad (compare to Sept. 17, 2011)
Three rounds of:
Wallball, 14/20 pound ball 10 ft target (Reps)
Sumo Deadlift High-Pull 25/35k (Reps)
Box Jump, 20″ box (Reps)
Push-Press 25/35k (Reps)
1 minute rest in between rounds.
Scale as needed for Gold and Silver levels.