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“Fight Night” (AMRAP – Rounds and Reps)

“Fight Night”


20 Wallballs

20 Hang Power Snatches

20 Box Jumps

20 Overhead Squats

20/15 Calorie Row

Subs: 15/12 Cal Bike

RX+-Same as RX

RX -75/55#, 20/14#, 10/9′, 24/20″

50-59-65/45# 14/10#, 10/8′, 20/16″

60+ -45/35#, 10/6#, 10/8′ Step ups

Basics-10 AMRAP – PVC/BB, Step Ups

Today’s AMRAP workout resembles the movement patterns seen in the benchmark “Fight Gone Bad”

If we had to describe the feeling of this workout, it would be “light and long”

With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace

Your score today is the total number of Rounds + Reps completed

Over the 20 minutes, we can expect to complete about 3-4 rounds


Choose a weight that you can complete for 50+ unbroken reps when fresh

Men throw to 10 feet and Women throw to 9 feet


Let’s use a singular barbell weight for both movements, based on which one is more challenging for you

This should be a very light load that you could complete for 30+ unbroken reps when fresh

Note that the hang position is defined as anywhere above the knees


These are standard box jumps, so we’ll finish at full extension on top of the box

Jump up to the box for “RX”

We recommend stepping or jumping down instead of the riskier “rebounding” option