FIGHT GONE BAD

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. The stations are:
  1. Wall-ball: 20 pound ball, 10 ft target (reps)
  2. Sumo deadlift high-pull: 75 pounds (reps)
  3. Box jump: 20" box (reps)
  4. Push-press: 75 pounds (reps)
  5. Row: calories (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.