This is a Hurricane Style workout. Each round is 5 minutes long with a 1 minute rest after. To complete the “Fight Gone Bad” do 3 rounds, to complete “Championship Fight Gone Bad” complete all 5 rounds. Make sure to preform a 10 minute warm up before starting.
Round 1- 10 reps each exercise and repeat. Complete as many full rounds as you can in 5 minutes.
1a) Dumbbell Squat Press
1b) Dumbbell Renegade Row with Push Ups
1c) Barbell Curls
1d) Dumbbell Triceps Kickbacks
Rest 1 minute
Round 2- 10 reps each exercise and repeat. Complete as many full rounds as you can in 5 minutes.
2a) Kettlebell Swing
2b) Walking Lunge with Biceps Curl (Dumbbells)
2c) Dumbbell Chest Press to Skull Crusher
2d) Dumbbell Y’s and T’s (Supine)
Rest 1 minute
Round 3- 10 reps each exercise and repeat. Complete as many full rounds as you can in 5 minutes.
3a) Barbell Clean and Press
3b) Incline Dumbbell Chest Press to Biceps Curl
3c) Pull Up
3d) Dips
Rest 1 minute
Championship Fight Gone Bad: Round 4- 30 Seconds each exercise, 2 times for a total of 5 minutes
4a) Jump Rope (fast)
4b) Box Jumps
4c) Mountain Climbers
4d) High Knees
4e) Burpees
rest 1 minute
Round 5- Round 4- 30 Seconds each exercise, 2 times for a total of 5 minutes
5a) Suicides (6 cones/ 10 yards long)
5b) Sledgehammer Swings
5c) Tuck Jumps
5d) Bicycle Crunches
5e) Bear Crawl
Rest 1 minute
Hope that you enjoyed this workout and don’t forget to post to Facebook and tell us how you did. Keep the comments coming and we’ll keep the workouts coming!
No Comments » 
