Pure Striking Workout

10

RNDS

Pure Striking Workout

Flo Master

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1665


Nothing but striking today! Flo Master will lead you through these 10 rounds of intermediate boxing!

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

60s

JUMP ROPE

30s

ARMS CIRCLE

30s

HIP CIRCLE

60s

REST

ROUND 1

30s

1

2

SLIP R

SLIP L

3

2

1

1

30s

FREESTYLE

1

30s

1

2

SLIP R

SLIP L

3

2

1

1

30s

FREESTYLE

1

30s

1

2

SLIP R

SLIP L

3

2

1

1

30s

FREESTYLE

1

60s

REST

ROUND 2

30s

6

2

3

2

ROLL R

2

3B

30s

FREESTYLE

2

30s

6

2

3

2

ROLL R

2

3B

30s

FREESTYLE

2

30s

6

2

3

2

ROLL R

2

3B

30s

FREESTYLE

2

60s

REST

ROUND 3

30s

SLIP L

SLIP R

2

3

ROLL L

3

2

1

1

30s

FREESTYLE

3

30s

SLIP L

SLIP R

2

3

ROLL L

3

2

1

1

30s

FREESTYLE

3

30s

SLIP L

SLIP R

2

3

ROLL L

3

2

1

1

30s

FREESTYLE

3

60s

REST

ROUND 4

30s

1

1

BACK

STEP IN

2

3

5

3

30s

FREESTYLE

4

30s

1

1

BACK

STEP IN

2

3

5

3

30s

FREESTYLE

4

30s

1

1

BACK

STEP IN

2

3

5

3

30s

FREESTYLE

4

60s

REST

ROUND 5

30s

5

6

5

6

SLIP R

SLIP L

3

2

30s

FREESTYLE

5

30s

5

6

5

6

SLIP R

SLIP L

3

2

30s

FREESTYLE

5

30s

5

6

5

6

SLIP R

SLIP L

3

2

30s

FREESTYLE

5

60s

REST

ROUND 6

30s

1

1B

2B

3

SLIP L

3

DUCK

2

30s

FREESTYLE

6

30s

1

1B

2B

3

SLIP L

3

DUCK

2

30s

FREESTYLE

6

30s

1

1B

2B

3

SLIP L

3

DUCK

2

30s

FREESTYLE

6

60s

REST

ROUND 7

30s

1

1B

1

6

SLIP L

5

3

30s

1

4

1

6

30s

1

1B

1

6

SLIP L

5

3

30s

1

4

1

6

30s

1

1B

1

6

SLIP L

5

3

30s

1

4

1

6

60s

REST

ROUND 8

30s

SLIP L

5

SLIP R

6

3

2

DUCK

2

1

30s

COAST

ROLL R

2

ROLL L

3

35s

SLIP L

5

SLIP R

6

3

2

DUCK

2

1

25s

COAST

ROLL R

2

ROLL L

3

30s

SLIP L

5

SLIP R

6

3

2

DUCK

2

1

30s

COAST

ROLL R

2

ROLL L

3

60s

REST

ROUND 9

30s

1

5

3

30s

2

6

4

30s

1

5

3

30s

2

6

4

30s

1

5

3

30s

2

6

4

60s

REST

ROUND 10

30s

COAST

1

2

30s

BURNOUT

1

2

30s

COAST

1

2

30s

BURNOUT

1

2

30s

COAST

1

2

30s

BURNOUT

1

2

COOLDOWN

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