Core & Condititioning Workout

10

RNDS

Core & Condititioning Workout

Coach PJ

OPEN


Duration

40

Min


Total Punch Goal

1585


Who's ready to put in 10 rounds of hard work with Coach PJ?

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

TORSO TWIST

30s

KNEE PULL

30s

PUNCH ACROSS BODY

30s

JUMP ROPE

60s

REST

ROUND 1

30s

1

30s

1

2

30s

1

2

3

30s

1

2

3

4

30s

1

2

3

4

5

30s

1

2

3

4

5

6

60s

REST

ROUND 2

30s

1

2

3

30s

2

3

6

30s

1

3

2

30s

1

1

2

30s

5

3

4

30s

2

6

3

60s

REST

ROUND 3

30s

1

2

3

SLIP L

5B

30s

2

3

6

SLIP R

4

30s

1

2B

1

2

30s

1

2

3

SLIP L

5B

30s

2

3

6

SLIP R

4

30s

1

2B

1

2

60s

REST

ROUND 4

30s

ELBOW PLANK

30s

DOUBLE CRUNCH

30s

1

BOXERS BOUNCE

1

2

30s

POWER COAST

FREESTYLE

30s

COAST

FREESTYLE

30s

1

BOXERS BOUNCE

1

2

60s

REST

ROUND 5

30s

BOXERS BOUNCE

60s

1

SLIP L

5B

3

4

30s

BOXERS BOUNCE

60s

2

SLIP R

6

4

3

60s

REST

ROUND 6

30s

5

3

4

6

4

3

30s

5

3

4

6

4

30s

5

3

4

6

30s

5

3

4

30s

5

3

30s

5

60s

REST

ROUND 7

30s

1

2

5

1

2

30s

4

3

5

3

4

30s

1

2

5

1

3

5B

30s

1

2

5

1

2

30s

4

3

5

3

4

30s

1

2

5

1

3

5B

60s

REST

ROUND 8

30s

BOXERS TWIST

30s

SITUP

60s

POT SHOT

30s

COAST

FREESTYLE

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 9

60s

COAST

1

2

1

2

5

6

5

6

30s

POWER COAST

FREESTYLE

60s

COAST

1

2

1

2

5

6

5

6

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 10

30s

POWER COAST

FREESTYLE

30s

LEAD ONLY

FREESTYLE

30s

REAR ONLY

FREESTYLE

30s

LEAD ONLY

FREESTYLE

30s

REAR ONLY

FREESTYLE

30s

POWER COAST

FREESTYLE

COOLDOWN

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