Train With PJ Workout

10

RNDS

Train With PJ Workout

Coach PJ

OPEN


Duration

40

Min


Total Punch Goal

1775


Awwwwwww yea! Coach PJ is back with a tough 10-round, Open workout built for those at all skill 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

TORSO TWIST

30s

1

2

JUMPING JACK

30s

3

4

SQUAT

30s

JUMP ROPE

60s

REST

ROUND 1

30s

COAST

1

2

30s

COAST

3

4

30s

COAST

5

6

30s

1

6

30s

1

4

30s

1

2

60s

REST

ROUND 2

30s

6

3

4

30s

6

5

3

30s

6

5

6

4

30s

6

3

4

30s

6

5

3

30s

6

5

6

4

60s

REST

ROUND 3

30s

1

2

LEG SWITCH

3

4

30s

1

DUCK

1

2

3

30s

1

2

1

2

1

2

3

30s

1

2

LEG SWITCH

3

4

30s

1

DUCK

1

2

3

30s

1

2

1

2

1

2

3

60s

REST

ROUND 4

30s

1

SQUAT

4

3

4

30s

2

3

2

SQUAT JUMP

4

30s

COAST

5

6

30s

1

SQUAT

4

3

4

30s

2

3

2

SQUAT JUMP

4

30s

COAST

5

6

60s

REST

ROUND 5

30s

IN&OUT

1

2

1B

2B

30s

1

1B

2

2B

30s

COAST

FREESTYLE

30s

IN&OUT

1

2

1B

2B

30s

1

1B

2

2B

30s

COAST

FREESTYLE

60s

REST

ROUND 6

30s

BOXERS TWIST

30s

FLUTTER KICK

30s

COAST

1

2

3

4

30s

COAST

6

5

4

3

30s

1

1

2

30s

1

5

4

60s

REST

ROUND 7

30s

1

2

5B

6B

30s

1B

3

4

30s

3

4

DUCK

4

3

30s

1

2

5B

6B

30s

1B

3

4

30s

3

4

DUCK

4

3

60s

REST

ROUND 8

30s

LUNGE

PUNCH

LUNGE

PUNCH

1

2

3

30s

SLIP L

SLIP R

4

30s

ROLL R

ROLL L

3

30s

LUNGE

PUNCH

LUNGE

PUNCH

1

2

3

30s

SLIP L

SLIP R

4

30s

ROLL R

ROLL L

3

60s

REST

ROUND 9

30s

1

2

1

4

30s

2

3

4

6

60s

1

2

5

3

2

30s

2

3

4

6

30s

1

2

1

4

60s

REST

ROUND 10

30s

1

SLIP L

1

2

SLIP R

2

30s

1

2

2

4

6

30s

ELBOW PLANK

30s

BOXERS BOUNCE

30s

COAST

5

6

30s

BURNOUT

FREESTYLE

COOLDOWN

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