8
RNDS
Boxing Base - The Grand Finale Workout
Tommy Duquette
OPEN
Duration
30
Min
Total Punch Goal
1390
In this 8-Round, Boxing-Base workout, Tommy integrates all of the basic moves you have learned along your FightCamp journey so far into one, integrated workout.
The purpose of this workout is to get you comfortable with putting all of boxing's basic move
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
- jumping jack (30 seconds)
- hip rotation (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- punch across body (30 seconds)
- Rest
ROUND 1
- slip l + slip r + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat jack (30 seconds)
- slip l + slip r + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat jack (30 seconds)
- Rest
ROUND 2
- slip r + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- slip r + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross (situp for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + back + Jab + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook (30 seconds)
- Jab + Cross + Jab + Cross + back + Jab + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + slip r + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross + slip r + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + back + Jab + Cross + slip + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + back + Jab + Cross + slip + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross + back + Jab + Cross + slip + Cross + Lead Hook + roll + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Jab + Jab + Rear Hook to the Body + Lead Hook to the Body + Lead Hook + Cross (30 seconds)
- slip + slip + roll + roll (30 seconds)
- Rest
ROUND 7
- slip l + slip r + roll + roll + Cross + Lead Hook + Rear Uppercut to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- slip l + slip r + roll + roll + Cross + Lead Hook + Rear Uppercut to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- slip l + slip r + roll + roll + Cross + Lead Hook + Rear Uppercut to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 8
- Jab + Cross + Jab + Cross + back + Jab + Cross to the Body + Lead Hook + roll + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Jab + Cross + back + Jab + Cross to the Body + Lead Hook + roll + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- freestyle (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
