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Fight Gone Bad Timer

Fight Gone Bad timed the way the benchmark is run: five stations of one minute each — wall ball, sumo deadlift high-pull, box jump, push press, and a calorie row — straight through with no rest, then a full minute to recover, three times over. The timer moves you station to station and round to round so you can keep your head down and count reps; the score is the total reps across all seventeen minutes.

The format was built to mirror the three five-minute rounds of a fight, which is where the name comes from. Run it as the classic test of work capacity, or open it in the editor to swap the movements for your own five-station rotation, scale the loads, or change the round count — the one-minute stations and the minute of rest between rounds stay the engine of it.

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Frequently Asked Questions

What is the Fight Gone Bad workout?
A CrossFit benchmark: three rounds of five one-minute stations — wall ball shots, sumo deadlift high-pulls, box jumps, push press, and rowing for calories — with one minute of rest between rounds. You move every minute and score the total reps and calories across all three rounds.
How long is Fight Gone Bad?
Seventeen minutes. Each round is five minutes of continuous work across the five stations, and a one-minute rest sits between the three rounds: 5 + 1 + 5 + 1 + 5.
How do I score it?
Count every rep at each station and every calorie on the row, and add them up across all three rounds for a single total. There is no rest within a round, so the only pauses are the two one-minute breaks the timer calls for you.