Fight Gone Bad is 3 rounds of five 1-minute stations: wall-ball shots, sumo deadlift high pulls, box jumps, push presses and rowing for calories. Rest 1 minute between rounds. Add all movement reps and row calories for your final score.
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.
| Station | Men | Women | Count |
|---|---|---|---|
| Wall-ball shots | 20-lb ball, 10-ft target | 14-lb ball, 9-ft target | Reps |
| Sumo deadlift high pull | 75 lb | 55 lb | Reps |
| Box jump | 20-in box | 20-in box | Reps |
| Push press | 75 lb | 55 lb | Reps |
| Row | Same 1-minute station | Same 1-minute station | Monitor calories |
Source: CrossFit’s August 31, 2026 prescription (open the exact dated workout). Keep the station order and record any changes to loads, target or box height, or movement variation.
How long is Fight Gone Bad?
Work from 0:00–5:00, rest 5:00–6:00, work 6:00–11:00, rest 11:00–12:00, then work 12:00–17:00. That is 15 minutes of scored work and 2 between-round rest minutes. An 18-minute timer can include a final minute of recovery; scoring is already finished at 17:00. The working clock continues during station transitions.
What it tests
The workout tests sustainable high-output work across multiple movement patterns while transitions and station-specific fatigue accumulate.
To isolate wall-ball endurance rather than rotate stations, see Karen’s 150 wall-ball shots. For separate repeated work-and-rest windows, compare The Chief’s three-minute AMRAPs.
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.
Complete beginner example: August 31, 2026
The dated CrossFit source above gives this beginner version. Repeat all five 1-minute stations for 3 rounds, with 1 minute of rest between rounds. Transitions remain inside the running clock. Step-ups replace box jumps.
| Station, in order | Women | Men |
|---|---|---|
| Wall-ball shots | 6-lb ball to a 9-ft target | 10-lb ball to a 10-ft target |
| Sumo deadlift high pulls | 35-lb total barbell load | 45-lb total barbell load |
| Box step-ups | 12-in box | 20-in box |
| Push presses | 35-lb total barbell load | 45-lb total barbell load |
| Row for calories | 1 minute; count monitor calories | 1 minute; count monitor calories |
These are the source’s example loads and heights, not requirements for every beginner. Scale further when needed and record each change. Scoring is unchanged: one point per movement rep or row calorie. Keep all 15 station results in the score sheet below and label the attempt scaled; compare repeats with the same setup.
Fight Gone Bad score sheet example
One movement rep counts as one point, and one row calorie counts as one point. Do not convert row calories into estimated reps or add console calorie estimates from the other stations.
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Wall-ball shots | 20 | 18 | 16 |
| Sumo deadlift high pulls | 20 | 19 | 18 |
| Box jumps | 20 | 20 | 20 |
| Push presses | 20 | 19 | 19 |
| Row calories | 20 | 18 | 17 |
| Round total | 100 | 94 | 90 |
This example scores 284 points: 100 + 94 + 90. Retain each station’s result so you can see whether improvement came from rowing, transitions or another movement. Compare the same prescription when repeating the test.
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.
One-bar setup assumption: For one athlete using the same selected load at both barbell stations, one preset bar can serve the high pulls and push presses: 75/55 lb in the Rx table or 45/35 lb in this dated beginner example (men/women). The bar’s own weight counts toward that total. No plate change is needed between those two stations. Rehearse the route from bar to box and back before starting, keeping the travel and lifting areas clear. The clock continues while you move or secure equipment.
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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