8
RNDS
Box & Burn Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
855
This 8-round Open-level workout from coach Aaron mixes in some punch combos with some challenging bodyweight exercises.
Keep up with coach Aaron on IG by following @swensonboxing
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
- arm circle (30 seconds)
- high knees (30 seconds)
- jumping jack (30 seconds)
- squat (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Uppercut (30 seconds)
- Lead Uppercut (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Cross + back (30 seconds)
- Jab + Cross (coast for 30 seconds)
- quick feet (30 seconds)
- Jab + Cross + back (30 seconds)
- Jab + Cross (coast for 30 seconds)
- quick feet (30 seconds)
- Rest
ROUND 3
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross + back (30 seconds)
- squat (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross + back (30 seconds)
- squat (30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut + Lead Hook + slip + Lead Uppercut + Lead Hook + Cross (60 seconds)
- quick feet (30 seconds)
- Jab + Rear Uppercut + Lead Hook + slip + Lead Uppercut + Lead Hook + Cross (60 seconds)
- quick feet (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Cross + Lead Hook + Cross (60 seconds)
- slip (30 seconds)
- Jab + Jab + Cross + Lead Hook + Cross (60 seconds)
- slip (30 seconds)
- Rest
ROUND 7
- pot shot (180 seconds)
- Rest
ROUND 8
- single leg v up (30 seconds)
- bicycle (30 seconds)
- situp (30 seconds)
- plank (30 seconds)
- side plank (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
