8
RNDS
Pure Striking Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1340
AWW YEAH! Punches in bunches 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 (30 seconds)
- skyscraper (30 seconds)
- arms circle (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + slip l + Lead Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Jab + Cross + slip l + Lead Uppercut to the Body + slip r + Rear Uppercut to the Body (60 seconds)
- Rest
ROUND 2
- Jab + Cross + pot shot + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Lead Hook + Lead Uppercut to the Body (30 seconds)
- Rear Hook + Rear Uppercut to the Body (30 seconds)
- Jab + Cross to the Body (30 seconds)
- Cross + Lead Hook to the Body (30 seconds)
- Jab + Cross + pot shot + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Rest
ROUND 3
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook to the Body (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + pot shot + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Lead Hook to the Body (30 seconds)
- Rear Uppercut + Lead Uppercut + Rear Uppercut + Rear Hook to the Body (30 seconds)
- Lead Uppercut + Rear Uppercut + pot shot + Lead Uppercut to the Body + Rear Uppercut to the Body (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook + Lead Hook + Lead Uppercut to the Body (60 seconds)
- boxers bounce (30 seconds)
- Jab + Lead Hook + Rear Hook + Rear Hook to the Body (60 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 5
- Cross (30 seconds)
- Cross + Lead Hook to the Body (30 seconds)
- Cross + slip l + Lead Uppercut to the Body (30 seconds)
- Cross + slip r + Rear Uppercut to the Body (30 seconds)
- Cross + Lead Hook + slip l + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Cross + Lead Hook + slip r + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 6
- Jab + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Cross + Rear Hook + Lead Uppercut to the Body (30 seconds)
- freestyle (lead only for 30 seconds)
- Jab + Lead Hook + Rear Uppercut to the Body (30 seconds)
- Cross + Rear Hook + Lead Uppercut to the Body (30 seconds)
- freestyle (rear only for 30 seconds)
- Rest
ROUND 7
- Jab + Jab to the Body + Cross + Lead Hook to the Body (60 seconds)
- Lead Uppercut + Rear Uppercut + pot shot + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Jab + Jab to the Body + Cross + Lead Hook to the Body (60 seconds)
- Lead Uppercut + Rear Uppercut + pot shot + Lead Hook to the Body + Rear Hook to the Body (coast for 30 seconds)
- Rest
ROUND 8
- Jab + Cross + Lead Hook + Lead Hook to the Body (60 seconds)
- freestyle (power coast for 30 seconds)
- Cross + Jab + Rear Hook + Rear Uppercut to the Body (60 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
