SKIPPING ROUNDS

(3 Min Rounds – 30 sec. Breaks)

BREAK BREAK
Burpees Pushups

Regular Skipping Interval Skipping Mixed Skipping

Work on not
breaking rhythm
15 seconds – Every 30-45
using figure 8
Speed/high-knees Seconds work in
movement with the
shadow boxing to
rope
break up the
15 seconds – rhythm
recovery (regular
speed)
 TECHNICAL WARM-UP ROUNDS
BREAK BREAK
Burpees Pushups
Slow Jabs x 30 1-2’S – Slow 30
Slow Cross' x 30
Double Jab X 30 1-2’s – Fast 10
Double Cross x 30
1-2’s – Medium 30
Hi/Lo Jab X 30 Hi/Lo 2’s X 30
(no weight)
Fast 1’s X 30 Fast 2’s X 30
(use 3lbs weight) (use 3lbs weight)

***
Beginner Boxers – Focus on centerline (stationary)
Advanced Boxers: move around your space using defensive and
offensive footwork

***
 SHADOW BOXING ROUNDS
BREAK BREAK

Shadow Burpees Pushups Shadow

Shadow Boxing
Boxing Distant Boxing Distant
Close range
range defense & Close range
defense and
and offense defense and
offense
offense
(Parry, Trap and (Blocking and Ducks
Slipping – Jab Focus on defense
– Hooks, Uppercuts
and Cross) First
and Body Shots)

***
Move around your space – Remember to plant your feet while
throwing combinations and defending (beginners)
***
 TECHNICAL BAG ROUNDS
BREAK BREAK

Boxing Distant Burpees Pushups Boxing Distant

Close range
range defense & Close range
defense and
and offense defense and
offense
offense
(Parry, Trap and (Blocking and Ducks
Slipping – Jab Focus on defense
– Hooks, Uppercuts
and Cross) First
and Body Shots)

***
Move around the bag using left foot to move to the left and
right foot to move to the right (never cross the feet) Also work
on accuracy – the bag should not swing (don’t hit hard when
starting out (causes shoulder injury)
***
 BAG CONDITIONING ROUNDS

BREAK BREAK

Technical JUMPING 1-2’s 10 sec 10 Hi/Lo 1-2’s

JUMPING
body shots SQUATS
(Switch) LUNGES (or hooks)
Power Body 10 sec
10sec on 10 shots 10 sec (Switch)
sec off
Running
body shots
*** 10 sec
Always finish with abs and
stretching!
***