The Origin of Fight Gone Bad

18 Sep


You ever hear the story about the workout FGB? How it was created for BJ Penn? The workout was put together to
simulate an MMA match with 5min rounds and a 1 min rest; 3 rounds would be a regular fight and 5 rounds would simulate a championship fight. If my memory serves me correctly, when Coach Glassman asked Penn what the workout felt like, BJ replied “Like a Fight Gone Bad.”

Check out this video of Coach Glassman and BJ Penn. Penn is showing off his muscle up skills. What do you guys think? Good technique?
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How do BJ Penn’s Muscle –ups compare to GSP’s Muscle ups? These are elite combat athletes!
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For all those MMA fans out there!


  • About Erik Alvarez

    Erik Alvarez is the head coach at CrossFit Kailua and has been a crossfitter for 5 years. When not working at CrossFit Kailua he can be found frolicking in the forest with mythical creatures. He also enjoys keeping it real and has been known to keep it the realest.
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