8
RNDS
Punches in Bunches Workout
Coach PJ
INTERMEDIATE
Duration
30
Min
Total Punch Goal
2260
Coach P.J. sets the bar high in the 8-round, Intermediate workout that calls for an average of 280 punches PER ROUND! Awwwww YEA! Let's get better together! Keep up with Coach P.J. on Instagram by following @trainwithpj
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)
- heel down&toe up (30 seconds)
- roll (30 seconds)
- skyscaper (30 seconds)
- Rest
ROUND 1
- Jab + Rear Uppercut + roll + Cross + Lead Hook (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Uppercut + roll + Cross + Lead Hook (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Rear Uppercut + Lead Hook + in&out + power 180 (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- freestyle (30 seconds)
- Jab + Rear Uppercut + Lead Hook + in&out + power 180 (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 3
- Jab + Cross + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross (sitdown for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross (sitdown for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Cross + roll + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Cross + roll + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Rear Uppercut + roll + Cross + Lead Hook (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Uppercut + roll + Cross + Lead Hook (30 seconds)
- Jab + Jab to the Body + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Rear Uppercut + Lead Hook + in&out + power 180 (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- freestyle (30 seconds)
- Jab + Rear Uppercut + Lead Hook + in&out + power 180 (30 seconds)
- Lead Hook + Rear Hook (coast for 30 seconds)
- freestyle (30 seconds)
- Rest
ROUND 7
- Jab + Cross + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross (sitdown for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + jump (30 seconds)
- Jab + Cross (sitdown for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Cross + roll + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Jab + Lead Hook + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Cross + roll + Rear Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
