Combo Buildup Workout

8

RNDS

Combo Buildup Workout

Flo Master

INTERMEDIATE


Duration

30

Min


Total Punch Goal

600


How about an 8 round intermediate workout today with your favorite B-Boy!

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

60s

JUMP ROPE

30s

ARMS CIRCLE

30s

HIP CIRCLE

60s

REST

ROUND 1

30s

1

30s

2

30s

3

30s

1

30s

2

30s

3

60s

REST

ROUND 2

30s

DUCK

1

2

SLIP R

SLIP L

30s

FOOTWORK

30s

DUCK

1

2

SLIP R

SLIP L

30s

FOOTWORK

30s

DUCK

1

2

SLIP R

SLIP L

30s

FOOTWORK

60s

REST

ROUND 3

30s

DUCK

1

2

SLIP R

SLIP L

3

2

30s

BOXERS BOUNCE

30s

DUCK

1

2

SLIP R

SLIP L

3

2

30s

BOXERS BOUNCE

30s

DUCK

1

2

SLIP R

SLIP L

3

2

30s

BOXERS BOUNCE

60s

REST

ROUND 4

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

30s

JUMPING JACK

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

30s

JUMPING JACK

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

30s

JUMPING JACK

60s

REST

ROUND 5

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

30s

JUMP ROPE

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

30s

JUMP ROPE

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

30s

JUMP ROPE

60s

REST

ROUND 6

35s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

1

1

25s

FOOTWORK

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

1

1

30s

FOOTWORK

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

1

1

30s

FOOTWORK

60s

REST

ROUND 7

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

1

1

30s

JUMP ROPE

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

1

1

30s

JUMP ROPE

30s

DUCK

1

2

SLIP R

SLIP L

3

2

SLIP L

SLIP R

2

3

1

1

30s

ELEVATOR

1

2

60s

REST

ROUND 8

30s

POWER COAST

FREESTYLE

30s

PUSHUP

30s

POWER COAST

FREESTYLE

30s

PUSHUP

30s

POWER COAST

FREESTYLE

30s

PUSHUP

COOLDOWN

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