MECHANICS

8 ROUNDS - APPROX. 45 MINUTES

don't get hit

OVERVIEW

MUST READ:

This is a sample workout. Under the paid program, every week includes 3 workouts a week, plus warmups and cool down. Please take a second each week to review the workout before starting to make sure you know what to expect. Please check out 'Key Concepts' tab to watch the associated technique video for any concept you are not familiar with.

No equipment is needed - this workout can be done shadowboxing or on the bag.

Please complete the warm-up before starting.

When you're ready, press 'PLAY' and get ready to work!

Finished the workout? Give us some feedback!

Enter Now

KEY CONCEPTS

Super
Set
Perform all three movements consecutively with no break as a super set. Rest for 30-60 seconds before completing the superset for a second time.
10 reps
Hinge Raise
10 reps
Squat Jump
10 reps
Lunge Matrix
Cardio
Complete 3 rounds of shadowboxing or skipping for 2 minutes and 1 minute rest.
Round 1
30 sec
2-3-2
30 sec
3-2-3
30 sec
1-2-3-2
30 sec
Anything
Round 2
30 sec
1-2-In & Out-1-2
30 sec
Anything with In & Out
30 sec
1-2-Guard-1-2
30 sec
Anything with Guard
Round 3
30 sec
Slip
30 sec
1-2-Slip-2-3-2
30 sec
1-2-3-Slip-3-2-3
30 sec
Anything with Slips
Round 4
30 sec
Roll
30 sec
1-2-Roll-2-3-2
30 sec
1-2-3-Roll-3-2-3
30 sec
Anything with Rolls
Round 5
30 sec
Slip-Slip-Roll-Roll
30 sec
1-2-Slip-Slip-Roll-2-3-2
30 sec
1-2-Slip-Roll-3-2-3
1 mins
Anything with Slips & Rolls
Round 6
1 mins
Anything with In & Out
1 mins
Anything with Guard
Round 7
1 mins
Anything with Slips
1 mins
Anything with Rolls
Round 8
45 sec
15 sec
45 sec
15 sec
45 sec
15 sec
50%
100%
50%
100%
50%
100%
Stretch
Perform stretches for both sides. Hold each for 20-30 seconds.
Child's Pose
Hip Stretch
Twisted Cross
Good job!
FOUNDATION

8 ROUNDS - APPROX. 45 MINUTES

taking an angle

OVERVIEW

Last workout, we were really focused on the mechanics of in-and-out, guard and head movement.

This workout, we will be focusing on punching/combination mechanics and building off those same movements, but now recovering by taking an angle. We will be taking an angle by rolling out or driving out then side-stepping or shuffling. I recently realized that this was a hole that I was missing when teaching beginners because I do it myself when boxing without thinking about it. I'll explain more in the technique video...

It's important to watch the technique videos this week as we address more than just the mechanics of the movement. We're getting into the 'foundation' or how we start putting things together realistically.

If you haven't done the first workout, I would highly suggest doing it and watching those videos first.

Finished the workout? Give us some feedback!

Enter Now

KEY CONCEPTS

Super
Set
Perform all four movements consecutively with no break as a super set. Rest for 30-60 seconds before completing the superset for a second time.
10 reps
Shuffle & Reach
10 reps
Backwards Lunge with Turn
10 reps
Elbow Twist
10 reps
Burpee
Cardio
Complete 3 rounds of shadowboxing or skipping for 2 minutes and 1 minute rest.
Round 1
30 sec
1-2-1-2
30 sec
2-3-2
30 sec
3-2-3
30 sec
1-2-3-2
Round 2
30 sec
1-2-In & Out-1-2-Drive Out-Shuffle
30 sec
Anything with In & Out-Drive Out-Shuffle
30 sec
1-2-Guard-1-2-Roll Out
30 sec
Anything with Guard-Roll Out
Round 3
30 sec
1-2-Slip-2-3-2-Drive Out-Shuffle
30 sec
1-2-3-Slip-3-2-3-Drive Out-Shuffle
1 mins
Anything with Slips-Drive Out-Shuffle
Round 4
30 sec
1-2-Rolll-2-3-2-Roll Out
30 sec
1-2-3-Roll-3-2-3-Roll Out
1 mins
Anything with Rolls
Round 5
30 sec
1-2-Slip-Slip-Roll-2-3-2-Roll Out
30 sec
1-2-Slip-Roll-3-2-3-Roll Out
1 mins
Anything with Slips & Rolls-Roll Out
Round 6
1 mins
Anything with In & Out-Drive Out-Shuffle
1 mins
Anything with Guard-Roll Out
Round 7
2 mins
Anything with Slips & Rolls-Roll Out
Round 8
45 sec
15 sec
45 sec
15 sec
45 sec
15 sec
50%
100%
50%
100%
50%
100%
Stretch
Perform stretches for both sides. Hold each for 20-30 seconds.
Frog Squat
Thread the Needle
Downward Dog
Good job!