Vanessa’s Fight Gone Bad

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Last week when I asked for submissions for versions of the FGB, I was happily surprised by the number of people that submitted ideas and by your variety and creativity! In choosing the ones that we’re going to do for the next 5 weeks, I had to eliminate those that would be too logistically difficult or cumbersome with a group of 10-30 people. That left about five workouts… perfect.

Today we get started with a simple, yet interesting variation. Instead of each round being 60 seconds, in the first round, all movements are done for 90 sec, the second round 60 sec, and the final round only 30 sec. Lets see what sort of score you can muster up today.

To REGISTER for Fight Gone Bad IV, click here.

Rico (aka “Captain America”) looking pretty studly!

Today’s Workout

Vanessa’s “Fight Gone Bad”

Three rounds of:
Sumo deadlift high-pull
Box Jump: 20″ box

In this workout you move from each of five stations. In the first round, each movement is done for 90 seconds, the second round for 60 seconds, and the final, third round, for 30 seconds. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. At the end of each round, take a 1 minute rest.One point is given for each rep, except on the rower where each calorie is one point.



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