Punches in Bunches Workout

8

RNDS

Punches in Bunches Workout

Tommy Duquette

OPEN


Duration

30

Min


Total Punch Goal

1495


Tommy is back with a vengence! This 8 round workout is no joke so perpare yourself! Our former US National Boxing Team member designed this 8-round, Open workout to mimic the ups and downs and exhaustion you experience in an actual fight. Crush this 8-ro

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 (30 seconds) Light Jump Rope (30 seconds)
  • hip rotation (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • squat + Lead Hook + squat + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (elevator for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Cross + Jab + Jab + Cross + burpee (60 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Jab + Cross + burpee (60 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

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

ROUND 5

  • Jab + 2+power 180 (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + 2+squat jump (coast for 30 seconds) Light Jump Rope (30 seconds)
  • plank + punch (60 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • slip + Lead Hook + slip + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • lunge to Punches (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

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

ROUND 8

  • on trainer burst (120 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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