Hands With PJ Workout

4

RNDS

Hands With PJ Workout

Coach PJ

INTERMEDIATE


Duration

15

Min


Total Punch Goal

735


Coach PJ steps up the combination complexity in this 4-round, Intermediate-level workout to challenge you mentally and physically.

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

JUMP ROPE

30s

TORSO TWIST

30s

ARMS CIRCLE

30s

LEG SWING

60s

REST

ROUND 1

60s

1

2

3

5B

ROLL R

4

30s

COAST

5

6

60s

1

2

3

5B

ROLL R

4

6B

30s

SITUP

1

2

60s

REST

ROUND 2

30s

1

2

1

2

3

3B

ROLL R

4

30s

5

6

5

6

3

3B

STEP R

4

30s

COAST

5

6

60s

1

2

1

2

5

6

5

6

3

3B

3

30s

TOE TOUCH

BOXERS TWIST

60s

REST

ROUND 3

30s

1

1

2

BACK

2

30s

1

1

1

4

30s

1

3

2

SLIP R

4

30s

COAST

1

2

30s

BURNOUT

5

6

30s

FLUTTER KICK

60s

REST

ROUND 4

30s

BOXERS TWIST

SITUP

30s

1

2

1

2

REVERSE LUNGE

5

6

5

6

REVERSE LUNGE

30s

PLANK

PUNCH

30s

COAST

FREESTYLE

30s

TOE TOUCH

BOXERS TWIST

30s

POWER COAST

FREESTYLE

COOLDOWN

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