Tabata “Fight Gone Bad”

Some Crossfit workouts are down right brutal. This one is exceptionally brutal. Aptly named “Fight Gone Bad”, it involves 40 consecutive Tabata rounds of 5 exercises with no additional rest in between exercises.

Here are the 5 exercises:

  1. Wall-ball 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull 75 pounds (Reps)
  3. Box Jump 20″ box (Reps)
  4. Push-press 75 pounds (Reps)
  5. Row (Calories)

You basically set up a station for each exercise and you will perform all 8 rounds of Tabata intervals on each station before moving on to the next exercise.

After completing all the 5 stations above, you end up doing is 40 consecutive Tabata intervals. Enjoy.

Box Jump and Pull Up Tabata Combo

This is a great workout that combines a lower body exercise with an upper body exercise.

It would be very challenging to do all 8 Tabata exercise rounds if you were to do pull ups alone. For example, if you could do 10 pull ups in 20 seconds on average, you would have to do 80 pull ups in total which is a big challenge for most people.

So the smart way to incorporate the more challenging exercises is to combine it with an exercise that uses other large muscle groups. A Tabata “couplet” like the one shown below, allows your major muscle groups to get 30 seconds of rest before it is called upon again to work!