Scaled Fight Gone Bad
scale Fight Gone Bad
1 min wall balls (10 lb to 9 ft)
1 min SDHP (45/35 lb)
1 min step-ups (20")
1 min push press (45/35 lb)
1 min row (cal)
Hero WODAMRAP
Fight Gone Bad WOD: Complete Guide & Station Strategy
Named by BJ Penn
Created for MMA fighter BJ Penn's CrossFit preparation
Fight Gone Bad is three rounds of five stations — wall balls, sumo deadlift high pull, box jumps, push press, and rowing — performed for one minute at each station, with one minute of rest between rounds. Your score is total reps across all 15 working minutes. Designed to simulate the metabolic demands of a mixed martial arts fight, it is one of CrossFit's most grueling interval workouts. Unlike other benchmarks, Fight Gone Bad has no natural rest within rounds — the clock dictates everything. Station strategy, starting rep targets, and smart row pacing determine your score as much as raw fitness does.
Quick answer
Fight Gone Bad is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
Fight Gone Bad was designed to simulate the metabolic demands of a mixed martial arts fight — three five-minute rounds with one-minute rest between them. MMA fighter BJ Penn said the workout felt "like a fight gone bad," giving it its name. The five-station format with a continuous clock is unlike any other CrossFit benchmark.
The WOD
AMRAP
17 minutes
Wall Balls
1 min♂ 20 lb to 10 ft · ♀ 14 lb to 9 ft
Sumo Deadlift High Pull
1 min♂ 75 lb · ♀ 55 lb
Box Jumps
♂ 20 in · ♀ 20 in
Push Press
1 min♂ 75 lb · ♀ 55 lb
Row (Calories)
Note: Score = total reps across all 3 rounds. Rotate stations every minute without rest (except 1-min rest between rounds).
Good Scores for Fight Gone Bad
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
150–200 reps
Intermediate
200–300 reps
Advanced
300–400 reps
Elite
400+ reps
Strategy & Coaching Tips for Fight Gone Bad
Maximize row calories — they are the highest-return station
Rowing calories are scored the same as reps on other stations, but elite athletes pull 20–25 calories per minute versus the 18–22 wall balls most athletes score. Sprint the row — pull rate 32+ strokes per minute — to front-load your score at the highest-value station.
Start each minute with a target rep count
Going into Fight Gone Bad without station targets is a sure way to underperform. Set a minimum rep target per station per round (e.g., 18 wall balls, 15 SDHP, 16 box jumps, 15 push press, 18 row cal) and hold yourself to it.
Generate a personalised Fight Gone Bad prep plan
Customise format, difficulty, and equipment to your level
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Fight Gone Bad-Inspired WOD
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1 min wall balls (or goblet squats)
1 min DB SDHP
1 min box jumps or step-ups
1 min DB push press
1 min jump rope (double or single)
Scaling Options
RX
3 rounds of 1 min per station: wall balls (20/14 lb), SDHP (75/55 lb), box jumps (20"), push press (75/55 lb), row (cal). 1 min rest between rounds.
- ›1 min wall balls (20/14 lb)
- ›1 min SDHP (75/55 lb)
- ›1 min box jumps (20")
- ›1 min push press (75/55 lb)
- ›1 min row (cal)
- ›1 min rest — repeat × 3
At-Home
Replace row with 1-min bike or jump rope. Use dumbbells for press and SDHP.
- ›1 min wall balls (or goblet squats)
- ›1 min DB SDHP
- ›1 min box jumps or step-ups
- ›1 min DB push press
- ›1 min jump rope (double or single)
No Equipment
All bodyweight substitutions maintaining the interval structure.
- ›1 min squat jumps
- ›1 min burpees (half rep count)
- ›1 min box jumps (use stairs)
- ›1 min pike push-ups
- ›1 min high knees
Beginner
Lighter loads, 2 rounds instead of 3, step-up box instead of jump.
- ›1 min wall balls (10 lb to 9 ft)
- ›1 min SDHP (45/35 lb)
- ›1 min step-ups (20")
- ›1 min push press (45/35 lb)
- ›1 min row (cal)
Equipment Needed (RX)
barbellboxmedicine ballrower
Your Fight Gone Bad Scores
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Frequently Asked Questions — Fight Gone Bad
What is Fight Gone Bad?
3 rounds of 5 stations for 1 minute each: wall balls, SDHP, box jumps, push press, row. Score = total reps. 1 minute rest between rounds.
What is a good Fight Gone Bad score?
150–200 is beginner, 200–300 is intermediate, 300–400 is advanced, 400+ is elite. CrossFit Games athletes have exceeded 500 reps.
Which station should I prioritize?
Row calories are highest-value if you row efficiently (20+ cal/min). Wall balls and box jumps are high-rep potential. SDHP and push press tend to be lower rep counts — focus on maintaining quality rather than sprinting these.
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