Special Rounds
Up and Down
pace and power
pace and power
Up and Down requires you to engage your legs and core while moving constantly up and down the bag. This round alternates use of speed and power.
pace and power
pace and power
pace and power
Pace and Power is HIIT through and through. Pace and Power requires constant movement with bouts of power mixed in. This round will challenge your stamina increasing and decreasing pace as well.
combo build-up
pace and power
combo build-up
Combo Build-Up is just what you'd think. You will be starting simple and building combinations throughout the round.
On/off the bag
love the squat!!
combo build-up
On/Off the Bag mixes combinations on the heavy bag with strength and endurance exercises off the bag.
love the squat!!
love the squat!!
love the squat!!
What can be said about Love the Squat other than this will make you love (or maybe hate) the squat! This round alternates heavy bag combos and squat exercises. Strong legs and core are fundamental to boxing training.
Focus rounds
power
While working through a power focus round, work on the strength of your punches. Know your limits and don't hurt yourself. Analyze the punch combos and understand when and which punch should be a power punch.
SPEED
A speed focus round should be more than just how fast you punch. Focus on defense speed, footwork speed, and fluidity. Remember, in boxing, fast isn't fast, fluid is fast.
footwork
This focus emphasizes moving your feet during and in between punch combinations.
breathing
How's your breathing while throwing punches, while defending, while moving? This round gives you the chance to focus on it.
relax
Boxing is the ultimate HIIT workout. Boxers know how to relax between rounds, between combos, and even their hands between punches. Focus on relaxing.
HEAD MOVEMENT
Focus on head movement during and in between punch combinations.
JUST TOUCHES
Scoring in boxing can come through just touching your opponent with punches. Work with angles and speed to just touch the bag
sWITCH sTANCE
Switch your stance for the entire round. This can help balance muscle development and help you gain power in your original stance jab.
ALTERNATE HIGH/LOW
Switch your targets between high and low on the bag as though you're trying to get your opponent to move their hands to setup punches.