"Fight Gone Bad" consists of 3 x 5 minute rounds with 5 exercises done in 1 minute intervals.  There is a 1 minute rest interval between rounds.  The exercises are Wall Ball, Sumo Deadlift High Pull, Box Jump, Push Press, and Row.  The standards of execution and prescribed weight are as follows:

1. Wall Ball- Athlete must touch their glutes to medball placed underneath them and ball must hit the target for each rep to count.  Weight for men- 20lbs, women-14lbs.

2. Sumo Deadlift High Pull- Barbell must come from the ground each rep and bar must achieve chin level for each rep to count.  Weight for men- 75lbs, women- 55lbs.

3. Box Jump- Hips must come to full extension at the top of the box.  You may jump on and off, but again, hips must fully extend for each rep to count.  Height for men- 20in, women- 18in.

4. Push Press- Arms must be fully extended overhead and you must "clear the ear" for each rep to count.  Weight for men- 75lbs, women- 55lbs.

5. Row- Just row hard for as many calories as you can.

Note: Scaling weight of the exercises to your level will be done if needed.

Mike Donofrio has provided us with our music for the event.  He has set up 1 minute time segments of songs for each round of each heat.  You will hear a bell go off after each minute.  After the bell is heard, you will immediately move on to the next exercise and go right into it.  The clock does not stop until the 5 minutes has been completed.  Jocelyn or I will give you a "10 seconds" count for each 1 minute, that way you know the bell is coming.  We will play the bell sound prior to the start so you know what it sounds like.  Try not to wander too far, because those 1 minute rest intervals go by fast.  I would recommend just heading back over to your starting exercise after a quick drink.

Judges/counters will be given score sheets to write down your reps/calories and calculators to add up your numbers after the workout is completed.  We will write your score on the board upon completion.

So are you pumped after reading this…I am :)  Best of luck and most of all, HAVE FUN!!!

Workout of the Day

AMRAP in 20 minutes:

800m run

for the rest of the time on the clock, complete the following:

10 Pullups

15 Pushups

20 Situps