8
RNDS
Combos With PJ Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1565
Coach PJ is back to lead you through this 8 round open Boxing working.
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)
- torso twist (30 seconds)
- leg swing (30 seconds)
- arms circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Cross + leg switch (30 seconds)
- lunge - Punch (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Jab + Cross + leg switch (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Lead Hook + Rear Hook + roll r + roll l (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Lead Hook + Rear Hook + roll r + roll l (coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Jab + Jab + Cross to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + leg switch + leg switch (30 seconds)
- Jab + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + leg switch + leg switch (60 seconds)
- Rest
ROUND 4
- boxers twist (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- boxers twist (30 seconds)
- Lead Hook + Rear Hook + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (power coast for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Cross + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + boxers bounce + boxers bounce + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Rear Uppercut (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + boxers bounce + boxers bounce + Cross (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Jab (30 seconds)
- Jab + roll l + Lead Hook + Cross + roll r + Rear Hook (30 seconds)
- leg switch + Jab + Cross + Jab + Cross + leg switch (30 seconds)
- Jab + Cross + Jab + Cross + Jab (30 seconds)
- Jab + roll l + Lead Hook + Cross + roll r + Rear Hook (30 seconds)
- leg switch + Jab + Cross + Jab + Cross + leg switch (30 seconds)
- Rest
ROUND 7
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Cross + Lead Hook + Cross + roll r + Cross (30 seconds)
- lunge - Punch (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Cross + Lead Hook + Cross + roll r + Cross (30 seconds)
- lunge - Punch (30 seconds)
- Rest
ROUND 8
- situp (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- freestyle (power coast for 30 seconds)
- situp (30 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Hook + Cross (30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
