8
RNDS
Combo Buildup Workout
Aaron Swenson
OPEN
Duration
30
Min
Total Punch Goal
800
Join coach Aaron for this 8-round, Open workout built for those at all skill levels.
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 (20 seconds)
- high knees (10 seconds)
- leg swing (30 seconds)
- squat (30 seconds)
- low plank (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- roll (30 seconds)
- Jab (30 seconds)
- Jab + Rear Hook (30 seconds)
- roll (30 seconds)
- Rest
ROUND 2
- Cross + Lead Hook + Cross + back (60 seconds)
- m. climber (30 seconds)
- Cross + Lead Hook + Cross + back (60 seconds)
- m. climber (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook + roll r + Cross + Lead Hook (60 seconds)
- skater (30 seconds)
- Jab + Rear Hook + roll r + Cross + Lead Hook (60 seconds)
- skater (30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook + roll + Cross + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Jab + Rear Hook + roll + Cross + Lead Hook + Cross (60 seconds)
- plank jack (30 seconds)
- Rest
ROUND 5
- Jab + Cross + back + step in + Jab + Cross (60 seconds)
- pushup (30 seconds)
- Jab + Cross + back + step in + Jab + Cross (60 seconds)
- pushup (30 seconds)
- Rest
ROUND 6
- Jab + Rear Hook + roll + Cross + Lead Hook + Cross + step + back + step + step in + Jab + Cross (60 seconds)
- squat (30 seconds)
- Jab + Rear Hook + roll + Cross + Lead Hook + Cross + step + back + step + step in + Jab + Cross (60 seconds)
- squat (30 seconds)
- Rest
ROUND 7
- pot shot (60 seconds)
- Jab + Rear Hook + roll + Cross + Lead Hook + Cross + step + back + step + step in + Jab + Cross (30 seconds)
- pot shot (60 seconds)
- Jab + Rear Hook + roll + Cross + Lead Hook + Cross + step + back + step + step in + Jab + Cross (30 seconds)
- Rest
ROUND 8
- bicycle (30 seconds)
- single leg v up (30 seconds)
- flutter kick (30 seconds)
- situp (30 seconds)
- side plank thruster (60 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
