8
RNDS
Pro Combos Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
1550
AWW YEAH! Coach PJ is here to lead you through 8 rounds of pro combo work. You got this!
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
- squat hold (30 seconds)
- pushup hold (30 seconds)
- torso twist + arms circle (30 seconds)
- a skip + leg swing (30 seconds)
- Rest
ROUND 1
- Jab + Jab + Cross + slip + Jab + Cross (60 seconds)
- Jab + Cross + Lead Hook + reset + Lead Uppercut to the Body + Lead Hook + Rear Hook (60 seconds)
- Jab + Jab to the Body + Cross + Lead Hook + step + Lead Hook + Rear Hook (60 seconds)
- Rest
ROUND 2
- Cross + Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut to the Body + slip r + roll l + Lead Uppercut to the Body + slip l + roll r + Rear Hook + slip r + roll l + Lead Hook (30 seconds)
- Cross + Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut to the Body + slip r + roll l + Lead Uppercut to the Body + slip l + roll r + Rear Hook + slip r + roll l + Lead Hook (30 seconds)
- Cross + Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut to the Body + slip r + roll l + Lead Uppercut to the Body + slip l + roll r + Rear Hook + slip r + roll l + Lead Hook (30 seconds)
- Rest
ROUND 3
- Lead Uppercut + 6&pot shot (coast for 180 seconds)
- Rest
ROUND 4
- Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook + slip r + Rear Uppercut to the Body (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook + slip r + Rear Uppercut to the Body + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook + slip r + Rear Uppercut to the Body + Cross + Lead Hook to the Body (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook + slip r + Rear Uppercut to the Body + Cross + Lead Hook to the Body + Cross (30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Cross + Lead Hook + Cross + slip l + Lead Uppercut to the Body + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (60 seconds)
- Jab + Jab + Jab + Jab + power punch (60 seconds)
- Rest
ROUND 6
- Cross + Lead Uppercut + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rear Hook + Lead Uppercut to the Body + Cross + Jab (30 seconds)
- Cross + Lead Uppercut + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rear Hook + Lead Uppercut to the Body + Cross + Jab (30 seconds)
- Cross + Lead Uppercut + Cross + slip r + Cross + Lead Hook + Cross (30 seconds)
- Rear Hook + Lead Uppercut to the Body + Cross + Jab (30 seconds)
- Rest
ROUND 7
- Jab + 2+pot shot (coast for 180 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Cross (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Cross + Lead Hook to the Body (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Cross + Lead Hook to the Body + Cross (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Cross + Lead Hook to the Body + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut to the Body + Cross + Lead Hook to the Body + Cross + Lead Hook + Rear Uppercut to the Body (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
