Competition time

OPT BIG Dawgs competition this weekend. 3 workouts to be completed in 2 days.

First workout: Fight Gone Bad

This is our famous Fight Gone Badworkout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball ; 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep.


This workout and the pain that comes with it is undescribable. It lasts 17 minutes total. At the end you know you have accomplished something. This workout tests all ten domains of fitness
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy