One of our regulars asked me what to work on to get a better Fight Gone Bad score. Of course general conditioning, familiarity, efficiency of movement are all vital. Aside from doing FGB itself, I wanted to give the class a workout to mimic the feeling. Now, I liked the Tabata FGB approach, but the work intervals were not long enough to bring on the nasty shutdown that can ruin a score. In FGB, you never really get a full 60 seconds (except your first station). A unhappy medium would be to extend the time frame of tabata FGB style workout. As a result, I came up with a workout that one of the class dubbed:

LIFE GONE BAD

40 SECOND WORK/ 20 SECONDS REST
5 MINUTES AT EACH STATION BEFORE ROTATION

DB THRUSTERS
SUMO DL HIGH PULL
BURPEES
DB PUSH PRESS
KETTLEBELL SWINGS

With a full class, Russ took 3 new recruits through a not very forgiving intro that concluded with a circuit of PVC Overhead squats, DB swings, and pushups.