Do calories count as reps?

Yes, each calorie on the rower counts as one rep in your total.

Can I change the station order?

The standard order is wall balls, sumo deadlift high-pulls, box jumps, push presses, row. Keep it if you want your score to be comparable.

Other benchmarksTotal reps · Time cap 18 min

Fight Gone Bad

Q: What is a good Fight Gone Bad score?

Around 250 reps is a solid Rx score, 300 or more is advanced and elite athletes score 400 and beyond.

Fight Gone Bad was designed to mimic a three-round MMA fight: five one-minute stations back to back, one minute of rest, three times. Your score is total reps and calories, so every station is a chance to bank points.

The workout

3 rounds of: Wall ball shots (20/14 lb, 9/6 kg) — 1 minute Sumo deadlift high-pull (75/55 lb, 34/25 kg) — 1 minute Box jumps (20 in, 50 cm) — 1 minute Push presses (75/55 lb, 34/25 kg) — 1 minute Row (calories) — 1 minute Rest 1 minute Score is total reps.

Movement standards

Wall ball: full squat, ball hits a 10/9 ft (3.05/2.75 m) target, 20/14 lb (9/6 kg) ball.
Sumo deadlift high-pull: bar from the floor to the chin, elbows above the bar, 75/55 lb (34/25 kg).
Box jump: both feet on a 20 in (50 cm) box, full hip extension on top; step-downs are allowed.
Push press: from the front rack to locked out overhead, 75/55 lb (34/25 kg).
Row: score is calories on the monitor. Move to the next station immediately when the minute ends.

Scaling

Lighter ball and bar, for example 14/10 lb (6/4 kg) and 55/35 lb (25/16 kg).
Lower box or step-ups instead of jumps.
Two rounds instead of three for a first attempt.

What is a good Fight Gone Bad score?

Level	Result
Beginner	under 200 reps (scaled or Rx)
Intermediate	200 to 280 reps Rx
Advanced	280 to 350 reps Rx
Elite	400+ reps Rx

Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.

Tips

Aim for even rounds; a 30 percent drop in round 3 is common and avoidable.
Row hard in the last 15 seconds of each row minute; calories keep counting after you stop pulling.
Order your equipment in a tight loop so transitions take seconds, not reps.

Frequently asked questions

Log your Fight Gone Bad time in RxApp

Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.

Create free account

iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.