Nothing But Punches Workout

10

RNDS

Nothing But Punches Workout

Coach PJ

INTERMEDIATE


Duration

40

Min


Total Punch Goal

2030


10 rounds of Punches in Bunches with Coach PJ! AWW YEAHH!

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

30s

ARMS CIRCLE

30s

BOXERS BOUNCE

30s

SHADOW BOX

60s

REST

ROUND 1

30s

1

2

30s

1

2

3

2

30s

1

2

3

2

5

2

30s

1

2

30s

1

2

3

2

30s

1

2

3

2

5

2

60s

REST

ROUND 2

30s

1

5

1

2

3

30s

1

1

2

5

2

30s

1

2

1

4

6

30s

1

5

1

2

3

30s

1

1

2

5

2

30s

1

2

1

4

6

60s

REST

ROUND 3

30s

5

3

4

SLIP R

6B

30s

6

2

3

2

ROLL R

2

30s

1

2

5

2

SLIP L

5B

30s

5

3

4

SLIP R

6B

30s

6

2

3

2

ROLL R

2

30s

1

2

5

2

SLIP L

5B

60s

REST

ROUND 4

30s

COAST

5

6

30s

POWER COAST

3

4

30s

FOOTWORK

30s

COAST

5

6

30s

POWER COAST

3

4

30s

FOOTWORK

60s

REST

ROUND 5

30s

LEAD ONLY

FREESTYLE

30s

REAR ONLY

FREESTYLE

30s

POWER COAST

FREESTYLE

30s

LEAD ONLY

FREESTYLE

30s

REAR ONLY

FREESTYLE

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 6

30s

2

3

3

5

3

2

30s

1

2

1

3

2

6B

30s

6

5

3

BACK

1

2

2

30s

2

3

3

5

3

2

30s

1

2

1

3

2

6B

30s

6

5

3

BACK

1

2

2

60s

REST

ROUND 7

60s

COAST

1

2

1

2

5

6

5

6

30s

POWER COAST

FREESTYLE

60s

COAST

1

2

1

2

5

6

5

6

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 8

30s

1

2

SLIP R

ROLL L

5B

3

30s

5

3

4

3

6

30s

1

2B

1

2

1

1

2

30s

1

2

SLIP R

ROLL L

5B

3

30s

5

3

4

3

6

30s

1

2B

1

2

1

1

2

60s

REST

ROUND 9

60s

COAST

5

6

5

6

3

4

3

4

30s

POWER COAST

FREESTYLE

60s

COAST

5

6

5

6

3

4

3

4

30s

POWER COAST

FREESTYLE

60s

REST

ROUND 10

30s

LEAD ONLY

FREESTYLE

30s

REAR ONLY

FREESTYLE

30s

POWER COAST

FREESTYLE

30s

LEAD ONLY

FREESTYLE

30s

REAR ONLY

FREESTYLE

30s

POWER COAST

FREESTYLE

COOLDOWN

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