10
RNDS
Total Burnout Workout
Tommy Duquette
OPEN
Duration
40
Min
Total Punch Goal
1460
Tommy has a marathon in store for you in this 10-round Open level workout that will challenge your entire body and push you to your limits!
Keep up with Tommy on Instagram by following @tommyduquette
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
- quick feet + Jab + Cross (30 seconds)
- jumping jack (30 seconds)
- torso twist (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Cross (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (60 seconds)
- squat + Jab + Cross + jump (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Jab + Cross + Jab + Cross (60 seconds)
- squat + Jab + Cross + jump (30 seconds)
- Rest
ROUND 3
- Jab + Cross (coast for 30 seconds)
- plank + punch (30 seconds)
- freestyle (coast for 30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- plank + punch (30 seconds)
- Rest
ROUND 4
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- power 180 + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- power 180 + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- power 180 + Lead Hook + Rear Hook + Lead Hook + Rear Hook (30 seconds)
- Rest
ROUND 5
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross + Lead Hook (30 seconds)
- Cross + Lead Hook + Rear Hook (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Lead Hook + Cross + Lead Hook + Rear Hook (60 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 7
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- plank + punch (30 seconds)
- Jab + Cross (situp for 30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 8
- m. climber (30 seconds)
- Jab + Cross (coast for 30 seconds)
- m. climber (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- plank + punch (30 seconds)
- Lead Hook + Rear Hook (burnout for 30 seconds)
- Rest
ROUND 9
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- boxers bounce (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 10
- Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + power 180 (30 seconds)
- pushup + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + power 180 (30 seconds)
- pushup + Jab + Cross (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
