Open Boxing Workout

4

RNDS

Open Boxing Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal


All you need is 15 minutes to to get some work in and go to bed happy. Let’s get this!

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

JUMP ROPE

30s

POINT TO THE STARS

TORSO TWIST

30s

3

4

SQUAT

30s

SLIP

ROLL

60s

REST

ROUND 1

30s

1

2

BACK

2

30s

1

2

3

ROLL L

30s

1

2

1B

30s

1

2

BACK

2

30s

1

2

3

ROLL L

30s

1

2

1B

60s

REST

ROUND 2

30s

1

2

30s

1

2

3

30s

1

2

3

2

60s

1

2

3

2

5

30s

1

2

3

2

5

6

60s

REST

ROUND 3

30s

1

2

1

2

1B

2B

SQUAT

30s

5

6

5

6

LUNGE

60s

COAST

3

4

30s

5

6

5

6

LUNGE

30s

1

2

1

2

1B

2B

SQUAT

60s

REST

ROUND 4

30s

SITUP

1

2

30s

BOXERS TWIST

30s

1

2

3

BOXERS BOUNCE

30s

1

2

1

2

1

2

JUMPING JACK

30s

COAST

5

6

30s

BURNOUT

1

2

COOLDOWN

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