“Tabata Fight Gone Bad”
CrossFit Benchmark WOD
- Five Tabatas in 20 minutes
- Wall Ball Shots (20/14 lb) (10/9 ft)
- Sumo Deadlift High-Pulls (75/55 lb)
- Box Jumps (20 in)
- Push-Presses (75/55 lb)
- Row (for calories)
Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement. Complete the Wall Ball intervals before moving on to the Sumo Deadlift High-Pulls, etc. Complete a total of 40 intervals in 20 minutes.
Each movement is scored by the lowest number of reps (or calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.
About the wod
This workout was originally posted on the CrossFit main site as the workout of the day for Monday, March 26, 2007 (070326). It uses the same movements from the “Fight Gone Bad” WOD, but in a Tabata interval format.
See also: “Fight Gone Bad.”