Basics Workout

8

RNDS

Basics Workout

Aaron Swenson

OPEN


Duration

30

Min


Total Punch Goal

1140


When he's not training models and celebs up in Santa Monica, we're lucky to have him in the FightCamp studio. Former National kickboxing champion, Aaron Swenson is back with a challenging 8-round, Open-level workout.

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.

WARMUP

30s

SLIP

30s

JUMP ROPE

30s

SQUAT

30s

SHOULDER TAP

60s

REST

ROUND 1

30s

1

30s

2

30s

3

30s

6

30s

5

30s

6

60s

REST

ROUND 2

60s

1

2

ROLL

30s

M. CLIMBER

60s

1

2

ROLL

30s

M. CLIMBER

60s

REST

ROUND 3

60s

1

2

3

SLIP L

30s

SQUAT

60s

1

2

3

SLIP L

30s

SQUAT

60s

REST

ROUND 4

60s

2

3

2

SLIP

30s

HIGH KNEES

60s

2

3

2

SLIP

30s

HIGH KNEES

60s

REST

ROUND 5

60s

2

SLIP R

2

3

2

30s

BOXERS BOUNCE+SPRAWL

60s

2

SLIP R

2

3

2

30s

BOXERS BOUNCE+SPRAWL

60s

REST

ROUND 6

60s

1

2

SLIP R

2

3

2

30s

TRICEPS DIP

60s

1

2

SLIP R

2

3

2

30s

TRICEPS DIP

60s

REST

ROUND 7

60s

1

2

3

SLIP L

3

2

30s

COAST

5

6

60s

1

2

3

SLIP L

3

2

30s

COAST

5

6

60s

REST

ROUND 8

60s

1

2

3

2

SLIP R

2

3

2

30s

V UP

60s

1

2

3

2

SLIP R

2

3

2

30s

V UP

COOLDOWN

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