Warm-up Drills
I. Run 400m
II. Dynamic Drills (6)
Scorpions (5L+5R)
Yoga Poses (4)
Goblet Squat Hold (@bottom x :60)
III. Mobility
“FBG!” Specific Warm-up to be completed after the whiteboard brief and warm-up.
2 Rounds of
7 reps per movement
(x 2 for step-ups)
Wallball (20/14lbs)
Sumo Deadlift High-Pull (45/25lbs)
Box Step-ups w/ slower negative down
Push Press (45/25lbs)
“Fight Gone Bad!”
3 rounds for total points of
1:00 x Wallball (20/14lbs)
1:00 x Sumo Deadlift High-Pull (75/55lbs)
1:00 x Box Jump (20/16”)
1:00 x Push Press (75/55lbs)
1:00 x Row (Kcal)
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Those interested are encouraged to ask your Coach about what Championship FGB is… and how to earn the ability to move into that format of Benchmark the next time around…
Post scores to comments.
Skill Development
Training encompasses L-sit/Support on static and Ring platforms/Muscle-up transitions/Muscle-ups. Training selections may include movements and holds such as False Grip + strict, negative Pull-up/Ring Row work with Ring Support for a time objective between the above movements (example).
See your Coach and Whiteboard for details.
Fight Gone Bad!: 202 reps Rx (PR!)
“Fight Gone Bad” : 179 (73/54/52) Rx