BOXING
We will be undergoing
six different partner-
boxing combinations
to ensure variety and
motivation throughout
the session. There is
an A option and a B
option depending on
your fitness level. These
options will represent
the number of times
you need to repeat the
combination.
FAST & HARD
COMBO 1: Using a basic
combination jab/cross, the boxer
needs to box continuously for 30
seconds. Ensure pads are hit into
firmly and fast. At the end of 30
seconds the boxer will rest while
the partner on the pads performs
push-ups as fast as possible.
Immediately start the next round
and repeat for a total of 5 rounds to
complete 1 set. Swap.
BOXER: Jab/cross 30 sec x 5
rounds *swap
PADS:Push-ups x 10- (a)3sets(b)2sets
- 5-minute recovery between
sets
COMBO 2 – JAB/CROSS & KNEESKNEES UP
COMBO 2: Using the
same boxing combination
as combo 1, work up in
punches of two (jab 1/cross
2) all the way to 20 and
then working back down in
numbers to 2 to complete a
full round. Follow each set
of punches with the same
number of high knees. No
rest until the entire round
is complete, at which time
you’ll swap.
BOXER: Jab/cross & knees
2-20-2 *swap- (a)3sets(b)2sets
- *5 min between sets
COMBO 1 - JAB/CROSS & PUSHUPSCOMBO 3 – PUNCH UPPUNCH UP
COMBO 3: The boxer needs to be seated on
the floor with legs crossed with the partner
positioned standing behind with the pads
above the boxer’s shoulders. The boxer
needs to punch with two arms at the same
time up into the pads continuously for 30
seconds. Swap after each 30-second effort
to allow the boxer the necessary recovery.
Ensure your change of gloves and pads are
immediate (minimal recovery). Swap 10
times to complete 1 set.
BOXER:Punch up 30 sec x 10 *swap- (a)2sets(b)1set
- 5-min recovery between sets