Shanie Smash Workout

8

RNDS

Shanie Smash Workout

Shanie Smash

OPEN


Duration

30

Min


Total Punch Goal

1230


This 8 round workout from Shanie Smash challenges you with lots of punches and lots of burn. It will be worth it, we promise.

What is the FightCamp Punch Number System?

For punching combinations, we use the boxing numbers 1-6 to denote the punches that are called for in a combo. Below is a list of the punches along with the numbers and symbols used to represent them:

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.

WARMUP

30s

JUMP ROPE

30s

HIGH KNEES

30s

BOXERS JACK

30s

PUNCH ACROSS BODY

60s

REST

ROUND 1

30s

1

1

1

2

3

2

30s

SQUAT HOLD

3

4

3

4

JUMP

30s

COAST

1

2

30s

1

1

1

2

3

2

30s

SQUAT HOLD

3

4

3

4

JUMP

30s

POWER COAST

1

2

60s

REST

ROUND 2

30s

3

4

5

6

30s

COAST

5

6

30s

SQUAT JUMP

30s

3

4

5

6

30s

COAST

5

6

30s

JUMP SWITCH LUNGE

60s

REST

ROUND 3

30s

1

2B

3

4

30s

POWER COAST

1

2

30s

UP/DOWN

30s

1

2B

3

4

30s

POWER COAST

3

4

30s

BURPEE

60s

REST

ROUND 4

30s

1

2

1

2

3B

3

30s

ELEVATOR

1

2

30s

SHOULDER TAP

30s

1

2

1

2

3B

3

30s

ELEVATOR

1

2

30s

PLANK

PUNCH

60s

REST

ROUND 5

30s

1

1

1

2

3

2

30s

SQUAT HOLD

3

4

3

4

JUMP

30s

COAST

1

2

30s

1

1

1

2

3

2

30s

SQUAT HOLD

3

4

3

4

JUMP

30s

POWER COAST

1

2

60s

REST

ROUND 6

30s

3

4

5

6

30s

COAST

5

6

30s

SQUAT JUMP

30s

3

4

5

6

30s

COAST

3

4

30s

JUMP SWITCH LUNGE

60s

REST

ROUND 7

30s

1

2B

3

4

30s

POWER COAST

1

2

30s

UP/DOWN

30s

1

2B

3

4

30s

POWER COAST

3

4

30s

BURPEE

60s

REST

ROUND 8

30s

1

2

1

2

3B

3

30s

ELEVATOR

1

2

30s

SHOULDER TAP

30s

1

2

1

2

3B

3

30s

ELEVATOR

1

2

30s

BURNOUT

FREESTYLE

COOLDOWN

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