Nothing But Punches Workout

4

RNDS

Nothing But Punches Workout

Coach PJ

INTERMEDIATE


Duration

15

Min


Total Punch Goal

870


Get your hands ready because this 4 rounder is nothing but punches! AWWW YEEAHH!

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

TORSO TWIST

HIP ROTATION

30s

LATERAL STRETCH

HEEL DOWN&TOE UP

30s

SQUAT

PUNCH ACROSS BODY

30s

SHADOW BOX

60s

REST

ROUND 1

60s

1

2

5

2

3

2

60s

1

5

6

5

6

5B

6B

60s

6

2

3

2

5

3

2

60s

REST

ROUND 2

30s

1

1B

1

2

6B

30s

5

6

5

6

ROLL L

5B

ROLL R

6B

30s

POWER COAST

5B

6B

30s

1

1B

1

2

6B

30s

5

6

5

6

ROLL L

5B

ROLL R

6B

30s

POWER COAST

5B

6B

60s

REST

ROUND 3

30s

COAST

5

3

6

4

30s

POWER COAST

5B

3

30s

COAST

5

3

6

4

30s

POWER COAST

6B

4

30s

COAST

5

3

6

4

30s

POWER COAST

5B

3

6B

4

60s

REST

ROUND 4

30s

COAST

FREESTYLE

30s

POWER COAST

1

3

5

30s

COAST

FREESTYLE

30s

POWER COAST

2

4

6

30s

COAST

FREESTYLE

30s

POWER COAST

FREESTYLE

COOLDOWN

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