CROSSFIT-FIGHT GONE BAD

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

rick14822000 on May 06, 2012

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Workout Category:

Circuit Training

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Back, Thighs, Shoulders

Workout Length:

5 days

Workout Days:

No preference

Description

"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.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Medicine Ball Thrusters with Throw	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Dumbbell High Pull	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Thighs
Box Jumps	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Shoulders
Barbell Push Press	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-
	0 miles	1	-

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