3 parts of an exchange

SET UPCOMBORESET3 PARTS
week 4: 3 parts

OVERVIEW

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Welcome to our last week of this intensive about 3 parts of the exchange. This is the week to really explore how you would approach the 3 parts of the exchange in your style.

Make sure you complete a warm-up before starting and a cool down after completing the workout below. Warm-up and cool down ideas are available here.

Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
30 sec
Uppercuts and Hooks Constant
30 sec
Uppercuts and Hooks
30 sec
Mid-range Offense
30 sec
Mid-range Defense
Round 3
2 min
Pop-shot-Land All Shots-Drive Out Shuffle
Round 4
2 min
Pop-shot-Land All Shots-Drive Out Shuffle
Round 5
2 min
Counter Jab-Land All Shots-Drive Out Shuffle
Round 6
2 min
Counter Jab-Land All Shots-Drive Out Shuffle
Round 7
2 min
Own Setup-Land All Shots-Drive Out Shuffle
Round 8
2 min
Own Setup-Land All Shots-Drive Out Shuffle
Round 9
2 min
Setup-Land All Shots-Drive Out Shuffle
Round 10
2 min
Setup-Land All Shots-Drive Out Shuffle
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
30 sec
Uppercuts and Hooks Constant
30 sec
Uppercuts and Hooks
30 sec
Mid-range Offense
30 sec
Mid-range Defense
Round 3
30 sec
Counter 1 On My Go
30 sec
Counter 2 On My Go
30 sec
Counter 3 On My Go
30 sec
Counter Any
Round 4
30 sec
Counter 1 On My Go
30 sec
Counter 2 On My Go
30 sec
Counter 3 On My Go
30 sec
Counter Any
Round 5
2 min
Pop Shot-Counter All Shots-Roll Out or Drive Out Shuffle
Round 6
2 min
Pop Shot-Counter All Shots-Roll Out or Drive Out Shuffle
Round 7
2 min
Counter Jab-Counter All Shots-Roll Out or Drive Out Shuffle
Round 8
2 min
Counter Jab-Counter All Shots-Roll Out or Drive Out Shuffle
Round 9
2 min
Own Set Up-Counter All Shots-Roll Out or Drive Out Shuffle
Round 10
2 min
Set Up-Counter All Shots-Roll Out or Drive Out Shuffle
Round 1
30 sec
Stay Active
30 sec
Fencing Jab
30 sec
Straight Punches (Drive Out)
30 sec
Feint
Round 2
30 sec
Uppercuts and Hooks Constant
30 sec
Uppercuts and Hooks
30 sec
Mid-range Offense
30 sec
Mid-range Defense
Round 3
2 min
Pop Shot-War-Smother
Round 4
2 min
Counter Jab-War-Smother
Round 5
2 min
Own Set Up-War-Smother
Round 6
2 min
Set Up-War-Smother
Round 7
45 sec
Mid-Range (Light)
15 sec
War
45 sec
Mid-Range (Light)
15 sec
War
45 sec
Mid-Range (Light)
15 sec
War
Round 8
2 min
Set Up-Combination-Reset
Round 9
2 min
Set Up-Combination-Reset
Round 10
2 min
Set Up-Combination-Reset
Good job!
Coming Aug 2