Power Coast Workout

8

RNDS

Power Coast Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal

1050


Join this mom of 2 and MMA fighter for 8 rounds that will show you why they call her SMASH!

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.


Body Weight Exercises
Plank
M. climber
Crunch

WARMUP

30s

ARMS CIRCLE

30s

HIP CIRCLE

30s

PUNCH ACROSS BODY

30s

JUMPING JACK

60s

REST

ROUND 1

30s

1

30s

1

2

1

2

30s

1

2

3

4

30s

3

4

5

6

60s

KNEE TO ELBOW CRUNCH

60s

REST

ROUND 2

30s

POWER COAST

1

2

60s

1

1

2

5

30s

POWER COAST

1

2

30s

CROSS CLIMBER

30s

M. CLIMBER

60s

REST

ROUND 3

30s

POWER COAST

3

4

60s

1

2

3

6

30s

POWER COAST

3

4

30s

BOXERS TWIST

30s

CRUNCH

60s

REST

ROUND 4

30s

POWER COAST

5

6

60s

1

2

1

2

3

30s

POWER COAST

5

6

60s

SIDE PLANK

60s

REST

ROUND 5

30s

POWER COAST

1

2

60s

6

5

4

5

30s

POWER COAST

1

2

60s

SITUP

1

2

60s

REST

ROUND 6

30s

POWER COAST

3

4

60s

1

4

5

4

30s

POWER COAST

3

4

30s

SHOULDER TAP

30s

CROSS CLIMBER

60s

REST

ROUND 7

30s

POWER COAST

5

6

60s

2

3

2

1

1

30s

POWER COAST

5

6

30s

RAISED LEG CRUNCH

30s

SCISSOR

60s

REST

ROUND 8

30s

1

2

1

2

60s

POT SHOT

30s

BURNOUT

FREESTYLE

60s

PLANK

PUNCH

COOLDOWN

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