8
RNDS
Burnouts & Combos Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1740
Coach P.J. mixes it up in this 8-round, Intermediate workout that will take you through a number of punch burnouts and difficult combos!
Keep up with coach P.J. by following @trainwithpj
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
- skyscaper (30 seconds)
- rotation punch (30 seconds)
- jump rope (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 2
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- freestyle (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 6
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Jab + Jab + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Jab + Jab + Cross + Lead Uppercut + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Rest
ROUND 7
- boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 8
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
