4
RNDS
Burnout Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
845
AWW YEAH! 4 rounds of burnout with Coach PJ. You ready?
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
- torso twist + heel down&toe up (30 seconds)
- arms circle + leg swing (30 seconds)
- opposite hand/foot + reverse lunge (30 seconds)
- leg switch + skyscraper (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab (30 seconds)
- Jab + Rear Hook + Lead Hook (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab (30 seconds)
- Jab + Rear Hook + Lead Hook (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Rear Uppercut (burnout for 30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- Jab + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Jab + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 3
- Cross + Lead Hook + Rear Hook + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Cross + Lead Hook + Rear Hook + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Cross + Lead Hook + Rear Hook + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (burnout for 30 seconds)
- Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
