Intermediate Boxing Workout

8

RNDS

Intermediate Boxing Workout

Shanie Smash

INTERMEDIATE


Duration

30

Min


Total Punch Goal

1310


Shanie Smash is back with a tough 8-rounder that includes some challenging punch combinations.

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

NECK CIRCLE

30s

ARMS CIRCLE

30s

TORSO TWIST

30s

HIP ROTATION

60s

REST

ROUND 1

30s

1

2

ROLL R

ROLL L

30s

3

4

SLIP R

SLIP L

30s

JUMP SWITCH LUNGE

60s

1

2B

3

2

30s

POWER 180

3

4

60s

REST

ROUND 2

30s

COAST

1

2

60s

1

2

SLIP R

2

5

30s

JUMPING JACK

60s

1

2

SLIP R

2

5

2

3

60s

REST

ROUND 3

30s

POWER COAST

3

4

60s

2

ROLL R

4B

4

30s

BURPEE

60s

2

ROLL R

4B

4

3

2

60s

REST

ROUND 4

30s

COAST

5

6

60s

6

5

6

3

30s

SQUAT JUMP

60s

6

5

6

3

2B

3B

60s

REST

ROUND 5

30s

POWER COAST

1

2

60s

1

SLIP L

5

3

30s

LUNGE

PUNCH

60s

1

SLIP L

5

3

2

SLIP R

2

60s

REST

ROUND 6

30s

COAST

1

2

3

60s

1

2

1

2

BACK

2

30s

BOXERS JACK

60s

1

2

1

2

BACK

2

3

2

60s

REST

ROUND 7

30s

COAST

4

3

2

60s

1

1

4

30s

HIGH KNEES

60s

1

1

4

5

2

3

60s

REST

ROUND 8

30s

COAST

1

2

5

6

30s

POWER COAST

1

2

5

6

30s

BURNOUT

FREESTYLE

60s

SIDE PLANK

30s

PLANK

COOLDOWN

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