10 With Flo Workout

10

RNDS

10 With Flo Workout

Flo Master

OPEN


Duration

40

Min


Total Punch Goal

1835


The always fun Flomaster makes 10 rounds feel like 5. Join him for this tough, Open-level 10 rounder.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

1 = The Jab
2 = The Cross
3 = The Lead Hook
4 = The Rear Hook
5 = The Lead Uppercut
6 = The Rear Uppercut

When the numbers above are displayed with a “b” next to them, that connotes throwing a punch to the body. So, 1b = a jab to the body, and so on.


Body Weight Exercises
Squat
Lunge
Pushup
Sit-up

WARMUP

30s

SQUAT

30s

A SKIP

30s

ARMS CIRCLE

30s

HIP CIRCLE

60s

REST

ROUND 1

60s

1

1B

1

2

3

30s

A SKIP

30s

SKATER

60s

1

1B

1

2

3

60s

REST

ROUND 2

60s

5

6

SLIP R

SLIP L

5

6

3

30s

SQUAT

30s

SQUAT HOLD

60s

5

6

SLIP R

SLIP L

5

6

3

60s

REST

ROUND 3

60s

1

1

DUCK

SLIP L

3

2

60s

LUNGE PULSE

60s

1

1

DUCK

SLIP L

3

2

60s

REST

ROUND 4

30s

1

2

3

4

30s

1B

2B

3B

4B

30s

JUMPING JACK

30s

JUMP ROPE

30s

1

2

3

4

30s

1B

2B

3B

4B

60s

REST

ROUND 5

60s

1

2

1

2

SLIP R

SLIP L

1

2

1

2

30s

INCH WORM

30s

PUSHUP

60s

1

2

1

2

SLIP R

SLIP L

1

2

1

2

60s

REST

ROUND 6

60s

2

3

BLOCK

2

3

1

1

60s

COAST

1

2

60s

2

3

BLOCK

2

3

1

1

60s

REST

ROUND 7

60s

1

6

3

2

60s

COAST

5

6

60s

1

6

3

2

60s

REST

ROUND 8

60s

1

1

3

5

3

60s

COAST

3

4

60s

1

1

3

5

3

60s

REST

ROUND 9

60s

6

2

4

SLIP R

2

30s

V UP

30s

V UP

60s

6

2

4

SLIP R

2

60s

REST

ROUND 10

60s

1

2

1

1

2

3

60s

POWER COAST

FREESTYLE

60s

1

2

1

1

2

3

COOLDOWN

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