8
RNDS
Combos and Burnouts Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1490
Coach PJ mixes it up here with some burnout focused rounds and some combo buildup rounds. This is an 8-round, Open workout.
Follow Coach P.J. on Instagram @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
- high knees + Jab + Cross (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- slip (30 seconds)
- roll (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut (power coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut (power coast for 30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + roll + roll (30 seconds)
- Rear Uppercut + Lead Uppercut (power coast for 30 seconds)
- Rest
ROUND 3
- elbow plank punch (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- elbow plank punch (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- elbow plank punch (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- Rest
ROUND 4
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rear Hook to the Body + Rear Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rear Hook to the Body + Rear Hook + Lead Hook to the Body + Lead Hook (30 seconds)
- lunge to Punches (30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 6
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook + roll + roll (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- pot shot (30 seconds)
- Rear Hook to the Body + Lead Hook to the Body + Rear Hook + Lead Hook + roll + roll (30 seconds)
- Rear Hook + Lead Hook (power coast for 30 seconds)
- pot shot (30 seconds)
- Rest
ROUND 7
- elbow plank punch (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- elbow plank punch (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 8
- pot shot (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- pot shot (30 seconds)
- Rear Hook + Lead Hook (burnout for 30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
