8
RNDS
Train With Coach PJ Workout
Coach PJ
OPEN
Duration
30
Min
Total Punch Goal
1665
Join Coach PJ for this challenging, 8-round, open 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
- torso twist + torso twist + punch across body + punch across body + point to the stars + point to the stars (30 seconds)
- jump rope (30 seconds)
- hip circle + hip circle + heel down&toe up + heel down&toe up (30 seconds)
- shadow box (30 seconds)
- Rest
ROUND 1
- Jab + back + step in + Jab + Cross + back (30 seconds)
- Jab + Cross + roll r + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Jab + back + step in + Jab + Cross + back (30 seconds)
- Jab + Cross + roll r + Rear Hook + Lead Uppercut + Lead Hook (30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Rest
ROUND 2
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + back + Jab + Cross + Jab + Cross + step in (30 seconds)
- boxers bounce + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + back + Jab + Cross + Jab + Cross + step in (30 seconds)
- boxers bounce + Jab (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + back + Jab + Cross + Jab + Cross + step in (30 seconds)
- boxers bounce + Jab (30 seconds)
- Rest
ROUND 3
- boxers twist (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab (60 seconds)
- Jab + Cross + footwork (30 seconds)
- Jab + Cross + Lead Uppercut + Rear Uppercut + Jab + Jab + Jab (60 seconds)
- Rest
ROUND 4
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Lead Uppercut + Rear Uppercut (coast for 30 seconds)
- Lead Hook to the Body + Rear Hook to the Body (power coast for 30 seconds)
- Rest
ROUND 5
- reverse lunge (30 seconds)
- Jab + Cross + Jab to the Body + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- reverse lunge (30 seconds)
- Jab + Cross + Jab to the Body + Jab + Cross (30 seconds)
- Lead Uppercut + Rear Uppercut + Lead Uppercut + Rear Uppercut + Lead Uppercut to the Body + Rear Uppercut to the Body (30 seconds)
- Rest
ROUND 6
- situp (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- situp (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 7
- Jab + Cross + slip + slip + slip + power punch (30 seconds)
- Jab + Cross + Lead Hook + 0b + 0b (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + Jab (30 seconds)
- Jab + Cross + slip + slip + slip + power punch (30 seconds)
- Jab + Cross + Lead Hook + 0b + 0b (30 seconds)
- boxers bounce + boxers bounce + boxers bounce + Jab (30 seconds)
- Rest
ROUND 8
- Cross + slip l + Lead Uppercut to the Body + Jab + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- Cross + slip l + Lead Uppercut to the Body + Jab + Cross (30 seconds)
- Lead Uppercut to the Body + Rear Uppercut to the Body (power coast for 30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
