8
RNDS
Freestyle & Burnout Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1200
This 8-round, Open workout from Coach P.J. is a tough one! And just when you think he's going to let up on you, it's time to PUNCH!
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
- boxers bounce (30 seconds)
- heel down&toe up (30 seconds)
- jump rope (30 seconds)
- arm circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + back + Cross + Lead Hook (30 seconds)
- Jab + roll l + roll r + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + back + Cross + Lead Hook (30 seconds)
- Jab + roll l + roll r + Cross (30 seconds)
- Rest
ROUND 2
- toe touch + toe touch + boxers twist + boxers twist (30 seconds)
- knees raise + knees raise to Punches + Punches + Punches + Punches (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- toe touch + toe touch + boxers twist + boxers twist (30 seconds)
- knees raise + knees raise to Punches + Punches + Punches + Punches (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Jab + Cross + squat + Jab + Cross + squat jump (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (30 seconds)
- Jab + Cross + squat + Jab + Cross + squat jump (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 4
- Jab + roll l + Lead Uppercut + Cross + roll r (30 seconds)
- leg switch + leg switch + Jab + Cross (30 seconds)
- slip r + Rear Hook + Lead Hook (30 seconds)
- Jab + roll l + Lead Uppercut + Cross + roll r (30 seconds)
- leg switch + leg switch + Jab + Cross (30 seconds)
- slip r + Rear Hook + Lead Hook (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + back + Cross + Lead Hook (30 seconds)
- Jab + roll l + roll r + Cross (30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook (30 seconds)
- Cross + back + Cross + Lead Hook (30 seconds)
- Jab + roll l + roll r + Cross (30 seconds)
- Rest
ROUND 6
- toe touch + toe touch + boxers twist + boxers twist (30 seconds)
- knees raise + knees raise to Punches + Punches + Punches + Punches (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- toe touch + toe touch + boxers twist + boxers twist (30 seconds)
- knees raise + knees raise to Punches + Punches + Punches + Punches (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + squat + Jab + Cross + squat jump (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (30 seconds)
- Jab + Cross + squat + Jab + Cross + squat jump (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 8
- Jab + Jab + Cross (30 seconds)
- Jab + Lead Hook + Cross (30 seconds)
- Jab + Rear Hook + Lead Uppercut (30 seconds)
- Jab + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Jab (30 seconds)
- Jab + Cross (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
