“The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.”
“Each rep of the first four exercises counts as a point, and the rowing score is measured in calories (easily tracked on any Concept2 rower, shown at right). Have a partner count your score each round and add all the rounds up for your final score. Two-time CrossFit Games champion Rich Froning has scored just over 500 on Fight Gone Bad (or FGB, for short), and men’s scores over 400 are considered very good. Step in the ring, record your score, and then try Fight Gone Bad again after a few months to see if your fitness has improved.In the event that you find yourself flying through three rounds of Fight Gone Bad, you could always up the ante to a “championship bout”—and go for five rounds, just like a UFC title fight (appropriate, since Penn has held champion- ship belts in two weight divisions). Just don’t mistake three rounds for being a scaled-down version of the workout. Chances are, the original will be all you can handle.” http://www.muscleandfitness.com/workouts/workout-routines/crossfit-training-ufc-fighting-style
3 rounds, 1 min per station:
Wall Ball, 20/14 lbs (6/9 kg)
Sumo Deadlift High Pull, 75/55 lbs (34/25 kg)
Box Jump, 20 in
Push Press, 75/55 lbs (34/25 kg)
Rest 1 min
Rotate immediately to the next station after every 1 min.
One point for each rep. Result is the sum up of all points.