10
RNDS
Burnout Workout
Tommy Duquette
OPEN
Duration
40
Min
Total Punch Goal
2030
Tommy Duquette is back to burnout with you in this 10 round boxing workout!
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)
- shoulder tap (30 seconds)
- torso twist (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 2
- Jab + 2+pot shot (coast for 60 seconds)
- pot shot (60 seconds)
- Jab + 2+pot shot (coast for 60 seconds)
- Rest
ROUND 3
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + 2+pot shot (coast for 60 seconds)
- Jab + Cross (coast for 30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + 2+pot shot (coast for 60 seconds)
- pot shot (60 seconds)
- Jab + 2+pot shot (coast for 60 seconds)
- Rest
ROUND 5
- lunge - Punch (30 seconds)
- freestyle+squat hold (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- lunge - Punch (30 seconds)
- freestyle+squat hold (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 6
- freestyle (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- freestyle+squat hold (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- freestyle+squat hold (coast for 30 seconds)
- Rest
ROUND 7
- power 180 + power punch + power punch (30 seconds)
- plank - Punch (30 seconds)
- freestyle (coast for 30 seconds)
- power 180 + power punch + power punch (30 seconds)
- plank - Punch (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- freestyle+squat hold (coast for 30 seconds)
- pot shot (60 seconds)
- freestyle+squat hold (coast for 60 seconds)
- Rest
ROUND 9
- Jab + Cross (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- plank - Punch (30 seconds)
- pot shot (60 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 10
- freestyle+squat hold (coast for 30 seconds)
- Jab + 2+pot shot (coast for 60 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + 2+pot shot (coast for 60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
