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.
The Six (6) Boxing Punch Numbers
Boxing consists of six punches performed in various combinations. The punches include the jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut. Although these movements may be simplistic in nature—the mastery of these punches is critical to boxing success.
Here’s what the numbers refer to in traditional boxing:
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.
Workout Info Detail View:
WARMUP
- squat (30 seconds)
- a skip (30 seconds)
- arms circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Jab to the Body + Jab + Cross + Lead Hook (60 seconds)
- a skip (30 seconds)
- skater (30 seconds)
- Jab + Jab to the Body + Jab + Cross + Lead Hook (60 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- squat (30 seconds)
- squat hold (30 seconds)
- Lead Uppercut + Rear Uppercut + slip r + slip l + Lead Uppercut + Rear Uppercut + Lead Hook (60 seconds)
- Rest
ROUND 3
- Jab + Jab + duck + slip l + Lead Hook + Cross (60 seconds)
- lunge pulse (60 seconds)
- Jab + Jab + duck + slip l + Lead Hook + Cross (60 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab to the Body + Cross to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- jumping jack (30 seconds)
- jump rope (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab to the Body + Cross to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross + slip r + slip l + Jab + Cross + Jab + Cross (60 seconds)
- inch worm (30 seconds)
- pushup (30 seconds)
- Jab + Cross + Jab + Cross + slip r + slip l + Jab + Cross + Jab + Cross (60 seconds)
- Rest
ROUND 6
- Cross + Lead Hook + block + block + Cross + Lead Hook + Jab + Jab (60 seconds)
- Jab + Cross (coast for 60 seconds)
- Cross + Lead Hook + block + block + Cross + Lead Hook + Jab + Jab (60 seconds)
- Rest
ROUND 7
- Jab + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- Jab + Rear Uppercut + Lead Hook + Cross (60 seconds)
- Rest
ROUND 8
- Jab + Jab + Lead Hook + Lead Uppercut + Lead Hook (60 seconds)
- Lead Hook + Rear Hook (coast for 60 seconds)
- Jab + Jab + Lead Hook + Lead Uppercut + Lead Hook (60 seconds)
- Rest
ROUND 9
- Rear Uppercut + Cross + Rear Hook + slip r + Cross (60 seconds)
- v up (30 seconds)
- v up (30 seconds)
- Rear Uppercut + Cross + Rear Hook + slip r + Cross (60 seconds)
- Rest
ROUND 10
- Jab + Cross + Jab + Jab + Cross + Lead Hook (60 seconds)
- freestyle (power coast for 60 seconds)
- Jab + Cross + Jab + Jab + Cross + Lead Hook (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
