10
RNDS
Pure Punches Workout
Aaron Swenson
INTERMEDIATE
Duration
40
Min
Total Punch Goal
2560
Join Aaron Swenson in 10 rounds of nothing but punches. Let's get that punch score up!
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)
- shadow box (30 seconds)
- plank + downward facing dog (30 seconds)
- lateral stretch (30 seconds)
- Rest
ROUND 1
- Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Rest
ROUND 2
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 3
- slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 5
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Lead Hook + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Rest
ROUND 7
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 8
- slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 9
- duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross (30 seconds)
- duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 10
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + slip r + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook + Cross + duck + Cross + Lead Hook + Cross + Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + burnout~5 + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
