10
RNDS
Pure Striking Workout
Flo Master
OPEN
Duration
40
Min
Total Punch Goal
1080
10 rounds of nothing but punching! Are you ready to get started?
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)
- torso twist (30 seconds)
- hip circle (30 seconds)
- Rest
ROUND 1
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 3
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 4
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Jab + Rear Hook + Lead Hook + Rear Uppercut + Lead Hook (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 5
- Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- duck (coast for 30 seconds)
- Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- duck (coast for 30 seconds)
- Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- duck (coast for 30 seconds)
- Rest
ROUND 6
- Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- duck + Cross + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- duck + Cross + Lead Hook (30 seconds)
- Lead Hook + Cross + Lead Uppercut + Cross + Lead Hook (30 seconds)
- duck + Cross + Lead Hook (30 seconds)
- Rest
ROUND 7
- Cross + Lead Hook + Lead Hook + Cross + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Lead Hook + Cross + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Cross + Lead Hook + Lead Hook + Cross + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 8
- Cross + Lead Hook + Lead Hook + Cross + Cross (30 seconds)
- boxers bounce (30 seconds)
- Cross + Lead Hook + Lead Hook + Cross + Cross (30 seconds)
- boxers bounce (30 seconds)
- Cross + Lead Hook + Lead Hook + Cross + Cross (30 seconds)
- boxers bounce (30 seconds)
- Rest
ROUND 9
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Uppercut (30 seconds)
- Cross (30 seconds)
- Lead Hook (30 seconds)
- Rear Uppercut (30 seconds)
- Rest
ROUND 10
- Cross + Lead Hook + Rear Uppercut (180 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
