6
RNDS
Pure Striking Workout
Flo Master
OPEN
Duration
20
Min
Total Punch Goal
1315
Get ready to through some punches with B Boy Flo Master in this 6 round open boxing workout!
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)
- arms circle (30 seconds)
- neck circle (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Lead Hook + Cross (30 seconds)
- Jab + Cross (elevator for 30 seconds)
- Rest
ROUND 2
- Jab + Rear Hook + slip r + slip l + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Hook + slip r + slip l + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Rear Hook + slip r + slip l + Lead Hook + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook (30 seconds)
- Rest
ROUND 3
- Cross + slip r + Cross + Lead Hook (30 seconds)
- Jab + duck + Jab + Cross + duck (30 seconds)
- Cross + slip r + Cross + Lead Hook (30 seconds)
- Jab + duck + Jab + Cross + duck (30 seconds)
- Cross + slip r + Cross + Lead Hook (30 seconds)
- Jab + duck + Jab + Cross + duck (30 seconds)
- Rest
ROUND 4
- Jab + Jab + Cross + Jab + Jab + Rear Uppercut (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross + Jab + Jab + Rear Uppercut (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (30 seconds)
- Jab + Jab + Cross + Jab + Jab + Rear Uppercut (30 seconds)
- Jab + Cross + slip r + slip l + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 5
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 6
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
