We Changed CrossFit’s ‘Fight Gone Bad’ Workout For A Home Calorie Burner
‘Fight Gone Bad’ is a classic Crossfit workout that pits you against five movements and a running clock, with the goal of building up as many reps as possible to increase stamina and calories.
This modified version packs the same oomph, but only requires one set of dumbbells. It is ideal for a social distance (or low-equipment) gym or for a quick workout at home.
After a full warm-up, start a stopwatch and perform maximum effort fights of sixty seconds of the five movements, resting on the sixth minute, before repeating again for a total of three laps and seventeen minutes.
Keep track of your reps for each movement. Can you keep up with your pace? More importantly, can you beat them next time? Let’s get started.
Dumbbell thruster x 60 sec
Clean your pair of dumbbells up to the shoulders and squat down, keeping your back straight and chest up, until your thighs are more than parallel to the floor (A). Get up explosively and, in one motion, press both dumbbells above your head for a full lockdown (B). Now reverse the movement and repeat. Quickly.
Dumbbell cleanses x 60 sec
Hold your dumbbells by your side, squat down and bend at hip level with your knees bent until the weights touch the floor (A). Stand up with a slight jump, using the momentum to pull the dumbbells over your shoulders (B). Lower under control to the ground and repeat.
Push Push x 60s
Clean your dumbbells on your shoulders, palms facing inward. Breathe and prepare your heart. (A) Dip at the knees and use your legs to help you (B) press your dumbbells over your head. Lower your shoulders under control and repeat.
Split Squat Jump x 60 sec
Drop your bells and get explosive. Take a step back one foot and dive into a deep lunge with your back knee lightly touching the floor (A). Explode upwards by changing legs in the air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating your legs with each repetition. Keep that level high, explosive and gaseous.
Burpee x 60s
Immediately after your squat jump, squat down and place both hands on the ground between your feet. Bring your feet up on top of a push-up and lower your chest to the floor (A). Straighten your arms and hop your feet forward, before jumping into the air with your hands on your head (B)
Rest x 60 s
You’re working with a 5: 1 work-to-rest ratio here, so make that count. Control your breathing, regulate your heart rate and get ready to go.
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