The prescribed distance for one repetition of the burpee shuttle run is 50ft (15m), consisting of running 25ft (7.5m) down and 25ft (7.5m) back. You will perform a burpee before running each 25ft (7.5m) segment. Therefore, one repetition of a burpee shuttle run includes two burpees and 50ft (15m) of running. If space constraints prevent you from performing burpee shuttle runs, consider substituting them with a burpee followed by 5 seconds of running in place, toe taps, pogo jumps, or any other aerobic type activity.

The prescribed distance for one repetition of the shuttle run is 50ft (15m), consisting of running 25ft (7.5m) down and 25ft (7.5m) back. If you’re unable to perform shuttle runs due to space constraints, consider substituting them with running in place, toe taps, pogo jumps, or line hops. For accurate rep conversion, use the aerobic conversion chart, found in the instructions tab.

Fight Gone Bad style workout is 5 minutes of work followed by one minute of rest. Each minute you will perform a different exercise attempting to get as many reps of that exercise, before moving onto the next one. You will do this for 3 rounds.

In a 2-minute and 30-second window, complete:


5 Rounds

In a 3-minute window, complete:

3 Wall Walk
6 Shuttle Run
Max repetitions of Toe To Bar in the time remaining

Rest 1 minute between rounds

Note: Accumulate as many Toe To Bar reps as possible within the remaining time each round.


5 Rounds

In a 3-minute window, complete as many rounds as possible:

3 Wall Walk
6 Shuttle Run
9 Toe To Bar

Rest 1 minute between rounds

Note: Start each round from where you left off in the previous round.

OR

Note: Start from the beginning of the sequence each round.


5 Rounds

In a 3-minute window, complete:

3 Wall Walk
6 Shuttle Run
9 Toe To Bar

Note: Rest for the remainder of the interval before beginning a new round.


AMRAP 12 Minutes

3-6-9-12…reps of

Wall Walk
Shuttle Run
Toe To Bar

Note: Continue adding 3 reps to each exercise until the 12-minute mark.

Workout Flow: Start with 3 wall walks, 3 shuttle runs, and 3 toes to bar. Add 3 reps to every exercise with each new round until the 12-minute mark.


EMOM 24 Minutes

Minute 1: 40-Seconds Shuttle Run
Minute 2: 40-Seconds Pull-Up
Minute 3: 40-Seconds Farmer’s Carry
Minute 4: 40-Seconds Dumbbell Chest Press
Minute 5: 40-Seconds Elbow Plank Hold
Minute 6: Rest

Intensity: Low – Moderate / RPE 5-6