Pro Combo Workout

10

RNDS

Pro Combo Workout

Aaron Swenson

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1745


Coach Aaron is back with a tough and technical 10-rounder that is built for those with some experience. Have fun hitting some tough combos.

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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • squat (30 seconds) Light Jump Rope (30 seconds)
  • downward facing dog (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + catch + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + catch + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + catch + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + catch + Cross + Lead Hook + Cross (30 seconds) Light Jump Rope (30 seconds)
  • pushup + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • lunge - Punch (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • jump switch lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • m. climber (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + Cross + slip r + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross + Lead Hook (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (situp for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • fast feet (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (fast feet for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross + catch + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • roll (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross + catch + Cross + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • burpee (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body (60 seconds) Light Jump Rope (30 seconds)
  • jump switch lunge (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Cross + slip r + Cross + Lead Hook + Cross + catch + Cross + Lead Hook + Cross + Lead Hook to the Body + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • pot shot (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (60 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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