Pure Striking Workout

10

RNDS

Pure Striking Workout

Coach PJ

INTERMEDIATE


Duration

40

Min


Total Punch Goal

1940


Punchers delight! Nothing but 10 rounds of punching with Coach PJ!

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

  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • leg swing (30 seconds) Light Jump Rope (30 seconds)
  • reverse lunge (30 seconds) Light Jump Rope (30 seconds)
  • shadow box (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Lead Hook + roll l + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + roll l + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab to the Body + Jab + Cross + Lead Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + slip r + roll l + Lead Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab to the Body + Jab + Cross + Lead Uppercut to the Body + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + slip r + roll l + Lead Uppercut + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • Jab + Cross + Lead Uppercut + Lead Hook + Rear Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • slip + roll + power punch + back (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Uppercut + Lead Hook + Rear Uppercut + Lead Hook + Cross (60 seconds) Light Jump Rope (30 seconds)
  • slip + roll + power punch + back (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Cross to the Body + Jab + slip l + Lead Uppercut + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + step + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body + Jab + slip l + Lead Uppercut + Lead Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + step + Lead Uppercut to the Body + Lead Hook + roll r + Rear Hook + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Jab + Jab + Jab (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Uppercut + Lead Hook + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Lead Hook + Rear Uppercut to the Body + Rear Hook (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Cross + Jab + Lead Uppercut to the Body + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Cross + Jab + Lead Uppercut to the Body + Jab + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab to the Body + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • Jab + Cross + slip r + Cross + Lead Hook + Cross + Jab + Jab + Jab + slip l + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Cross + back + Cross + Jab + Lead Uppercut to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + slip r + Cross + Lead Hook + Cross + Jab + Jab + Jab + slip l + Lead Uppercut to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Cross + back + Cross + Jab + Lead Uppercut to the Body + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rear Uppercut + Lead Hook (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Rear Hook + Lead Uppercut + Lead Hook + Rear Uppercut + roll r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut + Lead Hook + Rear Uppercut + roll r + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook + Rear Hook (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 9

  • Jab + Rear Hook + Lead Uppercut + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Rear Hook + Lead Uppercut + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Cross + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Lead Hook + Jab + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 10

  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)
  • pot shot (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (power coast for 30 seconds) Light Jump Rope (30 seconds)
  • freestyle (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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