Train With Coach PJ Workout

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.

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.

WARMUP

30s

TORSO TWIST

PUNCH ACROSS BODY

POINT TO THE STARS

30s

JUMP ROPE

30s

HIP CIRCLE

HEEL DOWN&TOE UP

30s

SHADOW BOX

60s

REST

ROUND 1

30s

1

BACK

STEP IN

1

2

BACK

30s

1

2

ROLL R

4

5

3

30s

COAST

5

6

30s

1

BACK

STEP IN

1

2

BACK

30s

1

2

ROLL R

4

5

3

30s

COAST

5

6

60s

REST

ROUND 2

30s

5

6

5

6

BACK

1

2

1

2

STEP IN

30s

BOXERS BOUNCE

1

30s

5

6

5

6

BACK

1

2

1

2

STEP IN

30s

BOXERS BOUNCE

1

30s

5

6

5

6

BACK

1

2

1

2

STEP IN

30s

BOXERS BOUNCE

1

60s

REST

ROUND 3

30s

BOXERS TWIST

60s

1

2

5

6

1

1

1

30s

1

2

FOOTWORK

60s

1

2

5

6

1

1

1

60s

REST

ROUND 4

30s

COAST

5

6

30s

POWER COAST

3B

4B

30s

COAST

5

6

30s

POWER COAST

3B

4B

30s

COAST

5

6

30s

POWER COAST

3B

4B

60s

REST

ROUND 5

30s

REVERSE LUNGE

30s

1

2

1B

1

2

30s

5

6

5

6

5B

6B

30s

REVERSE LUNGE

30s

1

2

1B

1

2

30s

5

6

5

6

5B

6B

60s

REST

ROUND 6

30s

SITUP

30s

POWER COAST

5B

6B

30s

BURNOUT

FREESTYLE

30s

SITUP

30s

POWER COAST

5B

6B

30s

BURNOUT

FREESTYLE

60s

REST

ROUND 7

30s

1

2

SLIP

X3

POWER PUNCH

30s

1

2

3

0B

30s

BOXERS BOUNCE

X3

1

30s

1

2

SLIP

X3

POWER PUNCH

30s

1

2

3

0B

30s

BOXERS BOUNCE

X3

1

60s

REST

ROUND 8

30s

2

SLIP L

5B

1

2

30s

POWER COAST

5B

6B

30s

BURNOUT

FREESTYLE

30s

2

SLIP L

5B

1

2

30s

POWER COAST

5B

6B

30s

BURNOUT

FREESTYLE

COOLDOWN

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