8
RNDS
Sprint With PJ
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1225
Coach PJ is back with a challenging Open-level workout that will have you sprinting down the stretch. We know you've got it in you!
Keep up with Coach PJ on IG by following @trainwithpj
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
- boxers bounce (30 seconds)
- Jab + Cross + squat (30 seconds)
- knee raise (30 seconds)
- jump rope (30 seconds)
- Rest
ROUND 1
- Jab + Lead Hook + Cross + slip (30 seconds)
- Cross + roll + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Lead Hook + Cross + slip (30 seconds)
- Cross + roll + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 2
- Jab + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Cross + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Cross + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Rest
ROUND 3
- Jab + Jab + Jab + Jab + Jab + Cross to the Body (30 seconds)
- Cross + Jab + Rear Hook to the Body (30 seconds)
- flutter kick (30 seconds)
- Jab + Jab + Jab + Jab + Jab + Cross to the Body (30 seconds)
- Cross + Jab + Rear Hook to the Body (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 4
- Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross + squat + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross (sprint for 30 seconds)
- Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross + squat + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross (sprint for 30 seconds)
- Rest
ROUND 5
- Jab + Lead Hook + Cross + slip (30 seconds)
- Cross + roll + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Lead Hook + Cross + slip (30 seconds)
- Cross + roll + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 6
- Jab + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Cross + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Jab + slip + slip + Cross (30 seconds)
- Jab + Lead Hook + Rear Uppercut + Cross + Lead Hook + Rear Uppercut + Cross (30 seconds)
- Rest
ROUND 7
- Jab + Jab + Jab + Jab + Jab + Cross to the Body (30 seconds)
- Cross + Jab + Rear Hook to the Body (30 seconds)
- flutter kick (30 seconds)
- Jab + Jab + Jab + Jab + Jab + Cross to the Body (30 seconds)
- Cross + Jab + Rear Hook to the Body (30 seconds)
- flutter kick (30 seconds)
- Rest
ROUND 8
- Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross + squat + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross (sprint for 30 seconds)
- Lead Hook + Lead Hook to the Body + Rear Hook (30 seconds)
- Jab + Cross + squat + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross (sprint for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
