10
RNDS
Pure Striking Workout
Coach PJ
INTERMEDIATE
Duration
40
Min
Total Punch Goal
1890
AWW YEAH! 10 intermediate rounds with Couch PJ is on the table today. You ready to crush it?
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
- shoulder shrug + neck circle (30 seconds)
- torso twist + reverse lunge (30 seconds)
- knee pull + heel down&toe up (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Lead Uppercut to the Body + Lead Hook + Cross (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Rear Uppercut + Lead Uppercut + Rear Hook + Lead Hook (60 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Uppercut + Cross (35 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook (25 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Cross (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Uppercut + Lead Hook (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 3
- Jab + Jab to the Body + Jab + Rear Hook + roll r + Cross + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll l + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Jab + Cross + Cross + Lead Hook (60 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + roll l + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Jab + Jab to the Body + Jab + Rear Hook + roll r + Cross + Lead Hook (30 seconds)
- Rest
ROUND 4
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross + slip r + Cross + Lead Hook + Rear Uppercut (60 seconds)
- Jab + Cross + Lead Hook + slip l + Lead Uppercut to the Body + Lead Hook + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Rest
ROUND 5
- pot shot (30 seconds)
- freestyle (power coast for 30 seconds)
- pot shot (30 seconds)
- freestyle (power coast for 30 seconds)
- pot shot (30 seconds)
- freestyle (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- pot shot (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut (coast for 60 seconds)
- pot shot (30 seconds)
- Rest
ROUND 7
- Lead Uppercut + Rear Uppercut + Lead Hook + Rear Hook + Rear Uppercut + Cross + Rear Uppercut + Jab + Jab + Lead Hook (60 seconds)
- Jab + roll r + Cross + Lead Hook + roll l + Lead Hook + Cross + Lead Uppercut to the Body (60 seconds)
- Jab + Cross + 0b + 0b + 0b (60 seconds)
- Rest
ROUND 8
- Jab + step in + Lead Uppercut to the Body + Lead Hook + Lead Uppercut to the Body + roll r + Rear Hook + Lead Hook (30 seconds)
- Lead Uppercut + Lead Hook + back + Jab + Cross + step in + Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + 0b + 0b (30 seconds)
- Jab + step in + Lead Uppercut to the Body + Lead Hook + Lead Uppercut to the Body + roll r + Rear Hook + Lead Hook (30 seconds)
- Lead Uppercut + Lead Hook + back + Jab + Cross + step in + Rear Uppercut to the Body + Lead Uppercut to the Body (30 seconds)
- Lead Hook + Rear Hook + Lead Hook + 0b + 0b (30 seconds)
- Rest
ROUND 9
- freestyle (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- freestyle (coast for 30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 10
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
- pot shot (30 seconds)
- freestyle (coast for 30 seconds)
- freestyle (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
