4
RNDS
Throwdown With PJ Workout
Coach PJ
OPEN
Duration
15
Min
Total Punch Goal
455
Coach PJ proves that you always have time to fit in a good workout. Join him for this 15-minute, Open-level workout.
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
- roll (30 seconds)
- slip (30 seconds)
- squat (30 seconds)
- m. climber (30 seconds)
- Rest
ROUND 1
- Jab + step + Cross + slip l + slip r (30 seconds)
- freestyle (coast for 30 seconds)
- Punches (left only for 30 seconds)
- Punches (right only for 30 seconds)
- leg switch + leg switch + leg switch + leg switch + Jab + Cross + Lead Hook + Rear Uppercut (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + squat jump (30 seconds)
- Rest
ROUND 2
- Jab + Jab to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Jab + slip l + Lead Hook + step + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab to the Body + Lead Hook to the Body + Rear Hook to the Body (30 seconds)
- Jab + slip l + Lead Hook + step + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rest
ROUND 3
- Jab + Cross (30 seconds)
- Jab + Lead Uppercut + Rear Hook + Lead Hook (30 seconds)
- roll l + roll r + squat jump (30 seconds)
- Jab + Cross + leg switch + leg switch (30 seconds)
- boxers twist (30 seconds)
- Jab + Cross (situp for 30 seconds)
- Rest
ROUND 4
- Punches (right only for 30 seconds)
- Punches (left only for 30 seconds)
- lunge - Punch + lunge_0 + power 180 (30 seconds)
- Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- flutter kick (30 seconds)
- double crunch (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
