Fight Gone Bad

Iron Grip CrossFit – CrossFit

When UFC hall of famer BJ Penn asked Greg Gassman for a workout that could help him prepare for the physiological stresses he might face in the cage, he got more than he bargained for. When the workout was finished, Coach asked BJ if how he was feeling was anything like a fight in the cage. While still gasping for breath on his back, BJ replied that it felt like a “fight gone bad.”


Warm-up (No Measure)

2 Rounds

5 Pullups

10 Pushups

15 Situps

20 Squats

25 Jumping jacks



4 Rounds

15 second hold every minute on the minute.


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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