Tom Rowland Podcast

Fight Gone Bad (FGB) is a famous and popular workout among the CrossFit community.  It is both famous and popular because it follows a very effective and interesting format. FGB uses 5 exercises and the athlete completes as many reps of each exercise in a minute stopping and moving on to the next one at the top of each minute.  Then, at the conclusion of the first round of 5 exercises, each athlete rests for 1 minute.  This is repeated 3 times for a total score. FGB is this: 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Other popular workouts like “Hope” utilize the same format with different exercises. Hope 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up Rest 1 min Perform this like "Fight Gone Bad," by rotating immedi