Knockout Power Workout

10

RNDS

Knockout Power Workout

Tommy Duquette

OPEN


Duration

40

Min


Total Punch Goal

1255


Ready to throw some power punches with Tommy in this 10 rounder?

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

  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • shoulder tap (30 seconds) Light Jump Rope (30 seconds)
  • jumping jack (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • pot shot (180 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook to the Body + Lead Hook to the Body + Rear Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • squat + squat + squat jump (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + Lead Hook + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + roll l + Lead Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + roll l + Lead Hook to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Lead Hook + Cross + burpee (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • power 180 + power punch + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Lead Hook + Rear Hook + Lead Hook + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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