10
RNDS
Tommy Smash Workout
Tommy Duquette
OPEN
Duration
40
Min
Total Punch Goal
1405
If you want a challenge, this is it! This is Tommy's tribute to Shanie Smash and all of the FightCamp members that were saying that Shanie's workouts were the hardest.
Tommy is making you pay for those words with this one!
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
- irish jig (30 seconds)
- boxers bounce (30 seconds)
- torso twist (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- Cross + Lead Hook + Cross (power coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Rest
ROUND 2
- crunch (30 seconds)
- situp + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- crunch (30 seconds)
- situp + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 3
- squat hop (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab (coast for 30 seconds)
- squat hop (30 seconds)
- Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Cross (power coast for 30 seconds)
- Rest
ROUND 4
- power 180 + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- power 180 + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- power 180 + Jab + Cross + Jab + Cross + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- Rest
ROUND 5
- Jab + Cross (burnout for 30 seconds)
- squat hop (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat hop (30 seconds)
- Jab + Cross (squat hold for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat hop (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + sprawl (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat hop (30 seconds)
- Rest
ROUND 7
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (power coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- Rest
ROUND 8
- plank - Punch (30 seconds)
- situp + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- plank - Punch (30 seconds)
- situp + Jab + Cross + Jab + Cross (30 seconds)
- Rear Hook to the Body + Rear Hook to the Body + Lead Hook to the Body + Lead Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 9
- power 180 + Lead Hook + Lead Hook + Lead Hook (30 seconds)
- Lead Hook + roll l (power coast for 30 seconds)
- power 180 + Rear Hook + Rear Hook + Rear Hook (30 seconds)
- Rear Hook + roll r (power coast for 30 seconds)
- power 180 + Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 10
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + sprawl + jump (30 seconds)
- pushup + Jab + Cross (30 seconds)
- power 180 + Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook (30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + Jab + Cross + sprawl + jump (30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
