4
RNDS
Combo & Burnout Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
720
Get ready for a VERY TOUGH 4-round, Intermediate workout led by the one and only Coach PJ.
Keep up with Coach PJ on IG 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
- jump rope (30 seconds)
- squat (30 seconds)
- arm circle (30 seconds)
- side to side bounce (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + burpee + Cross + burpee + Lead Hook + burpee + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + burpee + Cross + burpee + Lead Hook + burpee + Rear Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + squat + Cross (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + squat + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + Lead Hook + Rear Uppercut (30 seconds)
- roll (30 seconds)
- freestyle (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross + Lead Hook + Rear Uppercut (30 seconds)
- roll (30 seconds)
- freestyle (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
