Combo & Cardio Workout

4

RNDS

Combo & Cardio Workout

Flo Master

INTERMEDIATE


Duration

15

Min


Total Punch Goal

510


Bboy Flo Master is back with a 4-round Intermediate workout filled with 4 fun and challenging combos.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

WARMUP

30s

JUMP ROPE

30s

NECK CIRCLE

30s

HIP CIRCLE

30s

SHADOW BOX

60s

REST

ROUND 1

30s

1

2

3

BACK

SLIP L

SLIP R

2

3

30s

SQUAT

30s

1

2

3

BACK

SLIP L

SLIP R

2

3

30s

SQUAT

30s

1

2

3

BACK

SLIP L

SLIP R

2

3

30s

SQUAT

60s

REST

ROUND 2

30s

1

2

ROLL R

ROLL L&3

2

3

3

30s

SPRAWL

30s

1

2

ROLL R

ROLL L

3

2

3

3

30s

SPRAWL

30s

1

2

ROLL R

ROLL L

3

2

3

3

30s

SPRAWL

60s

REST

ROUND 3

30s

5

6

5

6

1

1

1

30s

SQUAT HOLD

30s

5

6

5

6

1

1

1

30s

SQUAT HOLD

30s

5

6

5

6

1

1

1

30s

SQUAT HOLD

60s

REST

ROUND 4

30s

POWER COAST

1

30s

BURPEE

30s

POWER COAST

1

30s

BURPEE

30s

POWER COAST

1

30s

FLO AND STING

COOLDOWN

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