Fight Gone Bad is a scored CrossFit benchmark using five one-minute stations for three rounds, with one minute of rest after each round.
Fight Gone Bad workout
Complete one minute at each station:
- Wall-ball shots
- Sumo deadlift high-pulls
- Box jumps
- Push press
- Row for calories
Rest one minute after all five stations. Complete three rounds. Your score is total repetitions plus rowing calories.
What it tests
The workout tests sustainable high-output work across multiple movement patterns while transitions and station-specific fatigue accumulate.
How to scale Fight Gone Bad
Reduce loads, box height and wall-ball target as needed. The objective is to keep working through each minute rather than spending large portions of a station unable to perform repetitions.
Benchmark score context
Published athlete data reported average scores around 335 repetitions for individual men and 292 for individual women. Standards and populations vary, so use these as context rather than universal classifications.
Strategy
Set a sustainable rep target for each station and avoid an opening round you cannot reproduce. Transition quickly, but do not sacrifice safe setup at the loaded stations.
Generate a workout with a similar mixed-station stimulus
Movement standards and substitutions
Use consistent standards when comparing scores and scale movements before technique breaks down.
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