4
RNDS
Train with Tommy Workout
Tommy Duquette
OPEN
Duration
15
Min
Total Punch Goal
710
Coach Tommy is back with a fun and challenging 4-round, Open workout perfect for all levels.
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
- Jab + Cross + fast feet (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook (30 seconds)
- Jab + Cross + Lead Hook + Rear Hook + Lead Uppercut + Rear Uppercut (30 seconds)
- squat + Lead Hook + squat + Rear Hook (30 seconds)
- Rest
ROUND 1
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- Jab + Jab + Cross (power coast for 30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 2
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut to the Body + power 180 (30 seconds)
- situp + Jab + Cross (30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + power 180 (30 seconds)
- Rest
ROUND 3
- pot shot (30 seconds)
- Jab + Cross + Lead Hook + Cross (coast for 30 seconds)
- pot shot (30 seconds)
- Jab + Cross (coast for 30 seconds)
- pot shot (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 4
- Lead Hook + roll l (power coast for 30 seconds)
- Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut to the Body + Rear Uppercut to the Body + Lead Uppercut to the Body + power 180 (30 seconds)
- Rear Hook + roll r (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + power 180 (30 seconds)
- Jab + Lead Hook + Cross (power coast for 30 seconds)
- Jab + Cross + Lead Hook (power coast for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
