Shanie Smash Workout

6

RNDS

Shanie Smash Workout

Shanie Smash

OPEN


Duration

20

Min


Total Punch Goal

860


Shanie is back to help you smash your way through this tough 6-rounder. Let’s get it!!!

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.


Body Weight Exercises
Squat
Lunge

WARMUP

30s

ARMS CIRCLE

30s

HIP CIRCLE

30s

PUNCH ACROSS BODY

30s

JUMPING JACK

60s

REST

ROUND 1

30s

1

2

1

2

30s

1

2

3

4

30s

SQUAT JUMP

60s

1

1

2

3

30s

SQUAT

60s

REST

ROUND 2

30s

5

6

5

6

30s

5

6

3

4

30s

LUNGE

60s

1

2

1

2

3

4

30s

JUMP SWITCH LUNGE

60s

REST

ROUND 3

30s

1

2

1

2

30s

1

2

3

4

30s

HIP THRUST

60s

1

6

4

3

30s

HIP THRUST

60s

REST

ROUND 4

30s

6

5

6

5

30s

6

5

4

3

30s

SQUAT JUMP

60s

1

4

3

2

30s

SQUAT

60s

REST

ROUND 5

30s

1

2

1

2

30s

1

2

3

4

30s

JUMP SWITCH LUNGE

60s

2

5

2

3

30s

LUNGE

60s

REST

ROUND 6

30s

5

6

5

6

30s

5

6

3

4

30s

HIP THRUST

60s

1

1

6

3

6

30s

HIP THRUST

COOLDOWN

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