Pure Striking Workout

6

RNDS

Pure Striking Workout

Flo Master

OPEN


Duration

20

Min


Total Punch Goal

550


Nothing but punches with Flo Master today!

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 (60 seconds) Light Jump Rope (30 seconds)
  • neck circle (30 seconds) Light Jump Rope (30 seconds)
  • arms circle (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • footwork (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Jab + Jab + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • roll l + roll r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • roll l + roll r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • roll l + roll r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Jab + Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • duck (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Jab + Jab + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • back + step in (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • back + step in (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • back + step in (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Jab + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip l + slip r (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • back + step in (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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