This is the famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. Coach Glassman initially created this workout for fighter BJ Penn, to emulate the demands of an MMA fight.

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.

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.