This WoD is often referred to as "Fight Gone Bad" because it simulates a 3-round prize fight where each round consists of 5 minutes. Just like in a prize fight, you get a 1 minute rest between rounds. It's usually easier to get someone else to time it for you, but it's possible to do yourself if you just set a watch to count down a minute at a time.
Because you move from one exercise to the next without rest, it'll help to have a station set up with the equipment needed for each one. It takes up a little more space, but it's almost impossible to do this workout if you have to grab equipment and put other stuff away each time.
Also, you can technically start with any of the exercises that you want. You can't change the order, though. So if you start with the overhead squats, you have to go to the bosu push ups after that, and then start at the top with the high pulls. It really doesn't matter where you start, since you'll end up doing all five exercises in order any way.
Lastly, Al suggested that if you're keeping track of your reps for each station, you should shoot for about 10-15 reps.
Warm Up
- 25 jumping jacks
- 5 T push ups
- 10 bottom downs
- 10 shoulder rolls
- 10 squats
- 10 good mornings
WoD 3 rounds of:
- 60 seconds of single arm high pulls
- 60 seconds of knee jumps
- 60 seconds of dumbbell push press
- 60 seconds of overhead squats (with bar)
- 60 seconds of push ups on bosu ball
- 60 seconds of rest
Exercises
- T Push Ups
Drop down on in to a push up position, and lower your body until your chest hits the ground. Push your body up off the ground, but as your arms start to get fully extended, lift one of them off of the ground. Rotate your torso towards the side where you lifted the arm, so that you are now facing sideways rather than towards the ground. At the same time, extend the arm you lifted straight up in the air. This is actually where the name comes from: at full extension, your body will make something of a T-shape. Lower your arm and rotate your torso back in to a regular push up position. Repeat this motion by lifting your other arm in to the air to complete a single rep.
- Bottom Downs
From a standing position, reach down and touch your toes. Without letting go of your toes, squat down in to a full squat. Hold the bottom of this position for a beat, and then stand up without letting go of your toes. Your feet should be as close to locked out as possible, so that you're essentially bending down to reach your toes. Hold that position for a beat in order to finish the rep. The idea behind the hold is to ensure that you don't cheat by only coming up or squatting down part of the way.
- Shoulder Rolls
From a standing position, rotate your arm without extending your arm away from you. You're essentially making a windmill of your arm. Do this in both a clockwise and counter-clockwise motion for each arm, so that you fully warm up & stretch the muscles. Most people just do 10 rotations forward with one arm, 10 rotations backward with the same arm, and then they repeat this with the other arm.
- Air Squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees. You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep.
- Good Mornings without Bar
Stand with your legs about shoulder width apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep.
- Single Arm High Pull
This motion starts out very much like a dumbbell swing, if you're used to that. You only need a single dumbbell, placed on the ground (the highest that anyone used was 20lbs). Do a squat, and keeping a good lumbar curve, reach down to grab the dumbbell between your legs. Stand up from the squat, and as you do that, pull the dumbbell straight up towards your chin. The weight should finish at your chin, with your forearm parallel to the ground and your elbow pointed away from your body. Sit back down in to a squat to put the weight back down on the ground to finish the rep. Since you're doing as many of these as you can, it's probably easiest to do a set number (10) on one side, and then switch to the other side. As you get closer to the end of the 60 seconds, you can try to even things out by doing fewer reps on one side before switching.
- Knee Jumps
Grab a mat, and kneel down on the mat, with your torso straight up in the air. From that position, you want to jump to a standing position. It really helps to swing your arms forward (as if you were doing shoulder rolls), since that generates a bit of extra momentum that can push you. Get back down in the kneeling position to start the next rep.
Scale down: If you can't jump, then stand up from the kneeling position and then kneel back down. If you do this, make sure to alternate which leg you push off with.
- Dumbbell Push Press
Grab two dumbbells (heaviest weight was 20 lbs), and hold them at about shoulder level. Hold them with both your palms facing away from your body so that you can see both palms in a mirror. In a sense, the weights are "racked" against your chest.
Do a quarter squat, and as you come up, press the dumbbells directly over your head. In a way, the quarter squat is just used to generate momentum. Remember, your legs should be driving the power in this motion, not your shoulders or arms. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out.
Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position.
- Overhead Squats
Grab a weighted bar; most people used one of the body bars (10-12lbs), but the highest anyone used was 30lbs. Standing, hold the bar over your head with your arms locked. Your arms should make a "Y" shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head. Do a squat, keeping your arms locked as you go down & come back up.
- Push Ups on Bosu Ball
Grab a bosu ball (those half-sphere things), and then put your feet up on the bosu ball. From that position, do your push ups as normal. Remember, you want your chest to hit the ground on every rep. Also, it can help to look forward as you do your reps, to keep yourself honest about moving your entire body up and down at the same time. You don't want to lift just your chest off the ground while leaving your legs on the ground, for example. That effectively minimizes the work you're doing.
Scale down: Do the push ups on your knees. You lift less of your body weight this way, so this makes it easier. Even from this position, though, make sure that you push your entire body up off the ground in a fluid motion. There should be no bend in your waist as you do these reps.
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