Burnout Workout

4

RNDS

Burnout Workout

Tommy Duquette

OPEN


Duration

15

Min


Total Punch Goal

670


Who's ready for a burnout workout? You know Tommy is!

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

  • jump rope (60 seconds) Light Jump Rope (30 seconds)
  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • squat + torso twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Jab + Cross + Jab + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • plank - Punch (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Jab + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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