Pro Combos Workout

10

RNDS

Pro Combos Workout

Shanie Smash

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1615


Shanie Smash is back with a challenging 10-rounder that will have you throwing some tough combos.

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
Pushup
Plank
M. climber

WARMUP

30s

ARMS CIRCLE

30s

HIP CIRCLE

30s

PUNCH ACROSS BODY

30s

JUMPING JACK

60s

REST

ROUND 1

30s

COAST

1

2

3

4

60s

1

2

5

SLIP L

5

2

30s

POWER COAST

1

2

30s

M. CLIMBER

30s

ELBOW PLANK

60s

REST

ROUND 2

30s

COAST

1

2

1

2

60s

1

2

SLIP R

SLIP L

1

6

30s

POWER COAST

3

4

30s

PUSHUP

30s

ELBOW PLANK

60s

REST

ROUND 3

30s

COAST

1

2

3

4

60s

1

1

3

ROLL L

3

2

30s

POWER COAST

5

6

30s

CROSS CLIMBER

30s

ELBOW PLANK

60s

REST

ROUND 4

30s

COAST

5

6

5

6

60s

1

2

ROLL R

ROLL L

1

2

1

2

3

30s

POWER COAST

1

2

30s

PUSHUP

30s

ELBOW PLANK

60s

REST

ROUND 5

30s

COAST

1

2

3

4

60s

6

5

6

5

4

SLIP R

4

30s

POWER COAST

3

4

30s

SHOULDER TAP

30s

ELBOW PLANK

60s

REST

ROUND 6

30s

COAST

1

2

1

2

60s

1

2

SLIP R

2

3

SLIP L

SLIP R

30s

POWER COAST

5

6

30s

M. CLIMBER

30s

ELBOW PLANK

60s

REST

ROUND 7

30s

COAST

1

2

3

4

60s

5

6

5

2

SLIP R

2

5

30s

POWER COAST

1

2

30s

PUSHUP

30s

ELBOW PLANK

60s

REST

ROUND 8

30s

COAST

5

6

5

6

60s

1

1

SLIP L

5

SLIP L

3

30s

POWER COAST

3

4

30s

CROSS CLIMBER

30s

ELBOW PLANK

60s

REST

ROUND 9

30s

COAST

1

2

3

4

60s

1

2

1

2

SLIP R

6

SLIP R

4

30s

POWER COAST

5

6

30s

PUSHUP

30s

ELBOW PLANK

60s

REST

ROUND 10

30s

COAST

1

2

1

2

30s

COAST

FREESTYLE

30s

BURNOUT

FREESTYLE

30s

POWER COAST

1

2

60s

ELBOW PLANK

COOLDOWN

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