4
RNDS
Burnout Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
890
Join Tommy in the ring for 4 rounds of burnout workout. You will be going to bed happy tonight after this one!
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)
- fast feet + Jab + Cross (30 seconds)
- m. climber (30 seconds)
- squat + torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Cross + Lead Hook (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 2
- freestyle (coast for 30 seconds)
- Jab + 2&squat hold (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 3
- pot shot (60 seconds)
- squat (30 seconds)
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- pot shot (60 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- power 180 + power punch + power punch (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
