6-22-07 WOD

"Fight Gone Bad!"
Non-Title Fight

This workout was originally created to prepare mixed martial arts/jiu-jitsu fighters for competition. The randomization of exercises and time allocation closely replicates a fight scenario! Ultimately the goal is to work up to a "Title Fight" of five 5 minute rounds.

Three 5 minute rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Push Press (Reps)
Box Jump, 20" box (Reps)
GHD Sit Ups (Reps)
20m Sprint (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

"Let's get it on!"