10
RNDS
Pure Striking Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
2335
AWWW YEAHH! 10 rounds of nothing but punches in this intermediate workout 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 + hip circle (30 seconds)
- leg swing + reverse lunge (30 seconds)
- arms circle + point to the stars (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- pot shot (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Hook + roll + roll + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Hook (60 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + pot shot (coast for 30 seconds)
- Jab + Cross + slip r + Rear Uppercut to the Body (60 seconds)
- Jab + Cross + slip r + Rear Uppercut to the Body + Cross + Lead Hook + Cross (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 3
- freestyle (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body (60 seconds)
- Jab + Cross + Lead Hook + Lead Hook to the Body + Rear Uppercut + roll r + Cross (60 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 4
- Jab + step in + Lead Uppercut to the Body + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (coast for 30 seconds)
- Jab + step in + Lead Uppercut to the Body + Lead Hook + roll r + Lead Hook + Rear Uppercut + Lead Uppercut (60 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 5
- pot shot (60 seconds)
- Jab + Lead Hook + Cross + Jab to the Body (30 seconds)
- Jab + Lead Hook + Cross + Jab to the Body + Cross + step r + Cross + Lead Hook + Rear Uppercut + Lead Hook (60 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 6
- freestyle (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut to the Body (30 seconds)
- Jab + Cross + Lead Hook + Lead Uppercut to the Body + roll r + Lead Hook + Rear Uppercut to the Body + Lead Hook (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 7
- Jab + Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + pot shot (coast for 60 seconds)
- Jab + Jab + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook (60 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 8
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body (30 seconds)
- freestyle (burnout for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body + Rear Hook + Lead Hook (60 seconds)
- freestyle (coast for 30 seconds)
- Rest
ROUND 9
- freestyle (power coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Cross (60 seconds)
- Jab + Cross + Lead Uppercut + Cross + Lead Uppercut to the Body + Lead Hook + Rear Uppercut + Cross + Lead Hook (60 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 10
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body + Jab + Cross + Jab + Cross + Jab + Cross (coast for 30 seconds)
- Rear Uppercut + Cross + Lead Hook + Cross (60 seconds)
- Jab + Cross + Lead Uppercut + Cross + slip r + Cross + Lead Hook + Cross + slip r + Rear Uppercut + Cross + Lead Hook + Cross (60 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
