8
RNDS
Burnout Workout
Tommy Duquette
OPEN
Duration
30
Min
Total Punch Goal
1240
Ready to burnout with Tommy today? 8 rounds of hard work will leave you stronger and better.
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
- jumping jack (30 seconds)
- shoulder tap (30 seconds)
- squat (30 seconds)
- torso twist (30 seconds)
- Rest
ROUND 1
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross + Lead Hook (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross + Jab + Cross (30 seconds)
- Jab + Cross (30 seconds)
- Rest
ROUND 2
- Jab + Cross (burnout for 30 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 3
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- freestyle (coast for 30 seconds)
- plank - Punch (30 seconds)
- situp + Jab + Cross (30 seconds)
- freestyle (coast for 30 seconds)
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 4
- Jab + Cross (coast for 30 seconds)
- freestyle (burnout for 30 seconds)
- pot shot (60 seconds)
- boxers bounce (30 seconds)
- freestyle (burnout for 30 seconds)
- Rest
ROUND 5
- Jab + Cross + burpee (30 seconds)
- Lead Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + burpee (30 seconds)
- Lead Hook + Lead Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + burpee (30 seconds)
- Lead Hook + Lead Hook + Lead Hook + Rear Hook + Rear Hook + Rear Hook (power coast for 30 seconds)
- Rest
ROUND 6
- Jab + Cross (burnout for 30 seconds)
- squat (30 seconds)
- Jab + Cross (coast for 30 seconds)
- squat (30 seconds)
- Jab + Cross (30 seconds)
- Jab + Cross (burnout for 30 seconds)
- Rest
ROUND 7
- Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + reset (burnout for 30 seconds)
- Jab + Cross (coast for 30 seconds)
- plank - Punch (30 seconds)
- situp + Jab + Cross (30 seconds)
- Jab + Cross (coast for 30 seconds)
- Rear Hook + Lead Hook + Rear Hook + Lead Hook + Rear Hook + Lead Hook + reset (burnout for 30 seconds)
- Rest
ROUND 8
- freestyle (burnout for 30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + burpee (30 seconds)
- plank - Punch (30 seconds)
- Jab + Cross + Jab + Cross + Jab + Cross + burpee (30 seconds)
- boxers bounce (30 seconds)
- freestyle (burnout for 30 seconds)
COOLDOWN
- Light Jump Rope (30 seconds)
