Train with PJ Workout

8

RNDS

Train with PJ Workout

Coach PJ

OPEN


Duration

30

Min


Total Punch Goal

1290


Awwwww yea! Coach PJ is back with an 8-round, Open-level workout. Let's get it!

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

  • jump rope (30 seconds) Light Jump Rope (30 seconds)
  • torso twist (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + sprawl (30 seconds) Light Jump Rope (30 seconds)
  • skyscaper (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 1

  • Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 2

  • Jab + Jab + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 3

  • squat jump + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + roll r + roll l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat jump + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + roll r + roll l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 4

  • Jab + Lead Hook + Rear Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + slip r + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Lead Hook + Rear Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + slip r + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • boxers bounce (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 5

  • Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross + Jab + Cross + Lead Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • slip r + Cross + roll r + Rear Hook (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 6

  • Jab + Jab + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Jab + Rear Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rear Hook + Lead Hook to the Body (30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 7

  • squat jump + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + roll r + roll l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • squat jump + Jab + Cross + Lead Uppercut + Cross (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut to the Body + Rear Uppercut to the Body + roll r + roll l (30 seconds) Light Jump Rope (30 seconds)
  • Lead Uppercut + Rear Uppercut (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Rest Light Jump Rope (30 seconds)

ROUND 8

  • Jab + Lead Hook + Rear Hook + Rear Uppercut (30 seconds) Light Jump Rope (30 seconds)
  • Jab + slip l + slip r + Cross + squat (30 seconds) Light Jump Rope (30 seconds)
  • situp (30 seconds) Light Jump Rope (30 seconds)
  • boxers twist (30 seconds) Light Jump Rope (30 seconds)
  • freestyle (coast for 30 seconds) Light Jump Rope (30 seconds)
  • Jab + Cross (burnout for 30 seconds) Light Jump Rope (30 seconds)

COOLDOWN

  • Light Jump Rope (30 seconds)

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