3 parts of an exchange

week 4: 3 parts

OVERVIEW

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!