Open Boxing Workout

8

RNDS

Open Boxing Workout

Coach PJ

OPEN


Duration

30

Min


Total Punch Goal

1135


Coach PJ is back with another fun and challenging 8-round workout. Let's go!

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

  • Jab + Cross + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Cross + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Cross + roll r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + Cross + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab to the Body + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip r + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Cross + back (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip r + Rear Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab to the Body + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + slip r (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + roll r (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + back + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + roll l + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + duck + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + step in + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • power punch + Lead Uppercut + Rear Uppercut + reset (60 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • slip r + Cross + Lead Hook + slip l (30 seconds) Light Jump Rope (30 seconds)
  • roll r + Rear Hook + Lead Hook + roll l (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll + power punch (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + Lead Hook + slip l (30 seconds) Light Jump Rope (30 seconds)
  • roll r + Rear Hook + Lead Hook + roll l (30 seconds) Light Jump Rope (30 seconds)
  • slip + slip + roll + roll + power punch (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

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

ROUND 8

  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • situp + Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • double crunch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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