8
RNDS
KO Workout
Tommy Duquette
OPEN
Duration
30
Min
Total Punch Goal
1090
This killer 8-round, Open workout left Tommy and the in-studio participants in puddles. If you’re ready to put in some work, this one is for you!
Oh ya, and welcome to the brand new FightCamp studio.
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
- jumping jack (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- shoulder tap (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- pot shot (60 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- pot shot (60 seconds)
- Rest
ROUND 2
- Jab + 2+freestyle (coast for 60 seconds)
- shoulder tap (30 seconds)
- boxers bounce (30 seconds)
- Jab + 2+freestyle (coast for 60 seconds)
- Rest
ROUND 3
- pot shot (60 seconds)
- Punches (plank for 30 seconds)
- Jab + Cross (situp for 30 seconds)
- pot shot (60 seconds)
- Rest
ROUND 4
- Jab + 2+freestyle (coast for 60 seconds)
- shoulder tap (30 seconds)
- boxers bounce (30 seconds)
- Jab + 2+freestyle (coast for 60 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rest
ROUND 6
- pot shot (60 seconds)
- shoulder tap (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + 2+freestyle (coast for 60 seconds)
- Punches (plank for 30 seconds)
- Jab + Cross (situp for 30 seconds)
- Jab + 2+freestyle (coast for 60 seconds)
- Rest
ROUND 8
- Punches (plank for 30 seconds)
- Jab + Cross (situp for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Punches (plank for 30 seconds)
- Jab + Cross (situp for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
