Fight Gone Bad 2 – A Full-Body WOD That Packs a Punch
Get ready to step into the ring with today’s WOD: Fight Gone Bad 2! This is a fast-paced, high-intensity workout designed to test your strength, power, and endurance. You’ll push through six functional movements in 1-minute intervals, with a focus on maximum effort. With three grueling rounds, this workout feels like a fight, but the only opponent is the limits you’ll break.
What is Fight Gone Bad 2?
This WOD gets its name from its structure, which mimics the intensity and duration of a championship fight. You’ll perform six exercises for one minute each, giving everything you’ve got. After a full round, take a one-minute rest and then do it again—three rounds in total. Your goal is to rack up as many reps or calories as possible during each exercise.
The Fight Gone Bad 2 Lineup
- Wall Ball
Grab a medicine ball, squat deep, and drive it toward a target on the wall. Focus on explosive power from your legs and accuracy with each throw. - Sumo Deadlift High Pull (Dual Kettlebells)
Using two kettlebells, perform a wide-stance deadlift, then pull the weights high to your chest. Keep your core tight and movement controlled. - Box Jumps
Explode onto a sturdy box or platform, landing softly with bent knees. Step down or jump down carefully. Modify by stepping up instead of jumping. - Push Press (Dual Kettlebells)
With kettlebells racked at your shoulders, use a slight dip in your knees to help press the weights overhead. Engage your core to stabilize the movement. - Row (Calories)
Hop on a rowing machine and row for maximum effort. Focus on powerful pulls and maintaining a steady rhythm to maximize your calorie count. - Kettlebell Swings
Engage your glutes and hips to power the kettlebell swing. Keep the movement smooth and controlled, bringing the weight up to shoulder height or overhead for an advanced variation.
Tips for Success
- Go Hard, But Stay Consistent: Max effort is key, but pacing yourself across the three rounds will ensure you don’t burn out early.
- Master Form: With so many compound movements, proper technique is crucial to prevent injury and maximize efficiency.
- Rest with Purpose: Use your one-minute rest wisely—hydrate, breathe deeply, and reset your focus for the next round.
- Track Your Score: Record your reps or calories for each exercise to gauge your performance and improvement over time.
Why Fight Gone Bad 2 Works
This WOD is the perfect combination of functional strength, explosive power, and cardiovascular endurance. It’s designed to simulate the physical demands of a real fight—short bursts of all-out effort with minimal rest. Plus, it’s scalable for all fitness levels, making it an ideal workout for group fitness classes like GRIT at the Academy of Self Defense in Santa Clara.
Are You Ready to Fight Gone Bad?
Don’t miss your chance to take on this WOD and experience the energy of GRIT at the Academy of Self Defense. Sign up for a free trial class today, and share your scores on social media with #GRITWOD and #SantaClaraFitness. Let’s see what you’ve got!