Step & Slip Workout

8

RNDS

Step & Slip Workout

Flo Master

OPEN


Duration

30

Min


Total Punch Goal

940


Join Flomaster for 8 hards rounds of Boxing.

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
High knees
Lunge
Pushup

WARMUP

30s

SQUAT

30s

HIGH KNEES

30s

PUNCH ACROSS BODY

30s

NECK CIRCLE

60s

REST

ROUND 1

30s

1

1

2

30s

ROLL R

4

3

ROLL L

3

4

30s

1

1

2

30s

ROLL R

4

3

ROLL L

3

4

30s

1

1

2

30s

ROLL R

4

3

ROLL L

3

4

60s

REST

ROUND 2

30s

1

2

SLIP R

2

3

30s

BACK

STEP IN

30s

1

2

SLIP R

2

3

30s

BACK

STEP IN

30s

1

2

SLIP R

2

3

30s

BACK

STEP IN

60s

REST

ROUND 3

30s

1

2

1

1

30s

SLIP R

SLIP L

DUCK

30s

1

2

1

1

30s

SLIP R

SLIP L

DUCK

30s

1

2

1

1

30s

SLIP R

SLIP L

DUCK

60s

REST

ROUND 4

30s

6

2

3

SLIP L

30s

BACK

STEP IN

1

2

30s

6

2

3

SLIP L

30s

BACK

STEP IN

1

2

30s

6

2

3

SLIP L

30s

BACK

STEP IN

1

2

60s

REST

ROUND 5

30s

BACK

2

1

STEP IN

1

2

30s

DUCK

30s

BACK

2

1

STEP IN

1

2

30s

DUCK

30s

BACK

2

1

STEP IN

1

2

30s

DUCK

60s

REST

ROUND 6

30s

1

1

6

BACK

STEP IN

1

2

30s

SLIP L

SLIP R

30s

1

1

6

BACK

STEP IN

1

2

30s

SLIP L

SLIP R

30s

1

1

6

BACK

STEP IN

1

2

30s

SLIP L

SLIP R

60s

REST

ROUND 7

30s

SLIP L

5

3

2

30s

FOOTWORK

30s

SLIP L

5

3

2

30s

FOOTWORK

30s

SLIP L

5

3

2

30s

FOOTWORK

60s

REST

ROUND 8

30s

BURNOUT

FREESTYLE

30s

TORSO TWIST

30s

BURNOUT

FREESTYLE

30s

TORSO TWIST

30s

HIP CIRCLE

30s

BURNOUT

FREESTYLE

COOLDOWN

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