6
RNDS
Knockout Power Workout
Tommy Duquette
OPEN
Duration
20
Min
Total Punch Goal
765
Get back in the ring with Tommy for this Knockout Power 6 round workout!
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)
- squat (30 seconds)
- shoulder tap (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab (power coast for 30 seconds)
- Cross (power coast for 30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + squat jump (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook to the Body (30 seconds)
- Lead Hook + Rear Hook to the Body (30 seconds)
- Jab + Cross (coast for 60 seconds)
- Jab + Cross + Lead Hook to the Body (30 seconds)
- Lead Hook + Rear Hook to the Body (30 seconds)
- Rest
ROUND 3
- squat + squat + squat jump (30 seconds)
- pushup + Jab + Cross (30 seconds)
- freestyle (coast for 60 seconds)
- pushup + Jab + Cross (30 seconds)
- squat + squat + squat jump (30 seconds)
- Rest
ROUND 4
- Lead Hook + Lead Hook to the Body (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- Rear Uppercut + Rear Uppercut to the Body (30 seconds)
- Jab + Cross (power coast for 35 seconds)
- Lead Hook + Lead Hook to the Body (25 seconds)
- Rear Uppercut + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 5
- Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- Rear Hook to the Body + Cross + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- freestyle (coast for 30 seconds)
- Rear Hook to the Body + Cross + Cross (30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body (30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- squat + squat + squat jump (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook to the Body + Rear Hook (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body + Lead Hook to the Body (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
