Indoor SHIOC training this morning consisted of modified workout - TopicsExpress

Indoor SHIOC training this morning consisted of modified workout called Fight Gone Bad (FGB). This workout was originally designed about a decade ago for LW UFC Champ BJ Penn. It was designed to match the time and domain of a UFC fight, while exceeding its metabolic demands. When asked about to compare the workout to a fight, he said it was like a “fight gone bad”. Fight Gone Bad” 3 rounds for total reps. 1 minute at each station, 5 stations. 1 minute rest in between each round. 5 stations: Wall Ball (20/14lbs.) Sumo-Deadlift-High-Pull (75/55lbs.) Box Jumps (20″) Push Press (75/55lbs.) Rower for cals subbed for Mountain climber (knee must contact outside of elbow), reps counted by opposing team. Next workshop for SHIOC training Sun 3rd August 7.30am. Comment if you want to register for it. Cost = $50.

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