Punch Burnout Workout

8

RNDS

Punch Burnout Workout

Coach PJ

OPEN


Duration

30

Min


Total Punch Goal

1520


Get ready to throw over 1500 punches in this 8-round, Open-level workout from Coach PJ! Awwwww yea! Keep up with coach PJ on Instagram by following @trainwithpj

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

BOXERS BOUNCE

30s

HEEL DOWN&TOE UP

30s

JUMP ROPE

30s

ARM CIRCLE

60s

REST

ROUND 1

30s

ROLL

4

3

ROLL

30s

1

BACK

2

3

2

30s

LEG SWITCH

1

2

30s

ROLL

4

3

ROLL

30s

1

BACK

2

3

2

30s

LEG SWITCH

1

2

60s

REST

ROUND 2

30s

1

2B

3

4

30s

2

ROLL

2

3

2

30s

BURNOUT

1

2

30s

1

2B

3

4

30s

2

ROLL

2

3

2

30s

BURNOUT

1

2

60s

REST

ROUND 3

30s

COAST

3

4

30s

BURNOUT

3

4

30s

FREESTYLE

30s

COAST

3

4

30s

BURNOUT

3

4

30s

FREESTYLE

60s

REST

ROUND 4

30s

PUNCH

X3

JUMPING JACK

X3

JUMP

30s

SITUP

1

2

30s

1

2

5

2

3

30s

PUNCH

X3

JUMPING JACK

X3

JUMP

30s

SITUP

1

2

30s

1

2

5

2

3

60s

REST

ROUND 5

30s

ROLL

4

3

ROLL

30s

1

BACK

2

3

2

30s

LEG SWITCH

1

2

30s

ROLL

4

3

ROLL

30s

1

BACK

2

3

2

30s

LEG SWITCH

1

2

60s

REST

ROUND 6

30s

1

2B

3

4

30s

2

ROLL

2

3

2

30s

BURNOUT

1

2

30s

1

2B

3

4

30s

2

ROLL

2

3

2

30s

BURNOUT

1

2

60s

REST

ROUND 7

30s

COAST

3

4

30s

BURNOUT

3

4

30s

FREESTYLE

30s

COAST

3

4

30s

BURNOUT

3

4

30s

FREESTYLE

60s

REST

ROUND 8

30s

PUNCH

X3

JUMPING JACK

X3

JUMP

30s

SITUP

1

2

30s

1

2

5

2

3

30s

PUNCH

X3

JUMPING JACK

X3

JUMP

30s

SITUP

1

2

30s

1

2

5

2

3

COOLDOWN

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