Train With PJ Workout

4

RNDS

Train With PJ Workout

Coach PJ

OPEN


Duration

15

Min


Total Punch Goal

645


Awwwwww yea! Coach PJ is back with a quick and effective 4-round workout perfect for all levels.

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

1

JUMPING JACK

2

JUMPING JACK

30s

3

4

TORSO TWIST

30s

SKYSCAPER

30s

JUMP ROPE

60s

REST

ROUND 1

30s

1

2

JUMPING JACK

3

4

30s

5

6

5

6

5

6

SPRAWL

60s

1

1

1

2

3

2

30s

5

6

5

6

5

6

SPRAWL

30s

1

2

JUMPING JACK

3

4

60s

REST

ROUND 2

30s

SLIP

ROLL

POWER PUNCH

JUMPING JACK

30s

BURNOUT

5

6

30s

SQUAT JUMP

1

2

5

2

30s

SLIP

ROLL

POWER PUNCH

JUMPING JACK

30s

BURNOUT

5

6

30s

SQUAT JUMP

1

2

5

2

60s

REST

ROUND 3

30s

1

2

2

1

SLIP

2

30s

1

2

ROLL L

3

4

30s

1

2

2

1

SLIP

2

30s

1

2

ROLL L

3

4

30s

1

2

2

1

SLIP

2

30s

1

2

ROLL L

3

4

60s

REST

ROUND 4

30s

1

2

5

6

30s

BOXERS TWIST

2

30s

BOXERS TWIST

1

30s

SITUP

1

2

1

2

30s

COAST

FREESTYLE

30s

BURNOUT

5

6

COOLDOWN

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