Fight Gone Bad — The CrossFit Total-Body Stress Test
Fight Gone Bad (FGB) is 3 rounds of: 1 minute each of wall balls, sumo deadlift high pulls, box jumps, push presses, and rowing — cycling through all 5 stations with 1 minute rest between rounds. Your score is total reps across all rounds. The format was designed to mimic the metabolic demands of a professional MMA fight: 3 rounds, varied movement patterns, high work-to-rest ratio, and a total-rep scoring system that forces you to make real-time pacing decisions on the fly.
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Coach-Written Guide
CrossFit Workout Plan — Stop Winging It and Start Progressing
Most CrossFit athletes do not follow a plan. They show up, do the WOD of the day, and call it training. For general fitness, that works fine. But if you have been doing CrossFit for more than a year and your lifts have stalled, your benchmark times have plateaued, or you feel like you are always tired without getting fitter — the problem is not your effort. It is the absence of a plan. This guide explains how to build a CrossFit workout plan that produces measurable results.
Read the full guide — 10 min readCommon Questions
What is Fight Gone Bad?
Fight Gone Bad is a CrossFit benchmark workout: 3 rounds, scoring total reps. Each round consists of 1 minute at each of 5 stations — wall balls (20lb/14lb to 10ft), sumo deadlift high pulls (75lb/55lb), box jumps (20in), push press (75lb/55lb), and rowing for calories — with 1 minute rest between rounds. Total reps (calories count as reps on the rower) is your score. The workout was originally programmed by Greg Glassman for UFC fighter BJ Penn.
What is a good Fight Gone Bad score?
Beginner: 150–250 reps. Intermediate: 250–350 reps. Advanced: 350–450 reps. Elite: 450+ reps. A score of 300 at Rx is a solid intermediate benchmark. World-class scores approach 500+ reps. Individual station breakdown matters — most athletes score highest on wall balls and rowing, and lowest on SDHP and push press under fatigue.
How should I pace Fight Gone Bad?
Do not sprint the first minute of round 1 — you will pay for it across 5 stations and 3 rounds. A consistent, sustainable pace across all stations beats a fast opening station followed by degradation. The 1-minute rest between rounds is short; use it actively (controlled breathing, mental reset). Target the same rep range per station across all 3 rounds rather than going out hard and fading.
Can I scale Fight Gone Bad?
Yes. Standard scales: reduce wall ball weight, reduce SDHP and push press weight, step the box jumps, row at lower intensity. Keep all 5 stations — the variety is the point. Do not eliminate a station because it is hard. The movement variety is what makes FGB a comprehensive assessment of your functional fitness.
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